Friday, 9/4/20

CrossFit Juke Joint – CrossFit

Monday 9/6 is Brian’s Birthday. Let’s celebrate it little bit erlier with his favorites!

View Public Whiteboard

Box WOD

A: Metcon (No Measure)

HS-Walk Progression
(10min)

B: Metcon (Time)

For time,

100ft HS-Walk
(8min)

C: “Brian” (Time)

For time,

9 Muscle Up (Ring/Bar)

Then,

6 rounds of

1 Box Jump 40/30″

9 Burpee over box 40/30″

Then,

78 Cal bike/Row

**If you don’t have Muscle up (either bar or ring) do 18 Ring Rows and 18 Ring Dips
(18min)

HOME WOD

a: Metcon (Time)

For time,

10-9-8-7-6-5-4-3-2-1 reps of

Push up

Air squat

V-ups

b: Metcon (Time)

For time,

4 rounds of

20 REAR FOOT ELEVATED KB SPLIT SQUAT

(Perform 10 reps on each leg per set.)

https://youtu.be/Z2knwP5U9Js

5 DB VERTICAL JUMPS

(If you don’t have access to dumbbells, substitute with Tuck Jumps and double your repetitions to 10.)

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