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