CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
– Jump Round kicks
– 1-2-Slip-4-3-4
– Slip – 2 – 3 – (R) Body Kick
– 3-4-3-Slip-3-(R) Body Kick
B: Metcon (No Measure)
4 Rounds of 2 minute ON/1 minute Rest
Round 1 –
Slip-2-3-(R) Body Kick
Round 2
3-4-3-Slip-3-(R) Body Kick
Round 3
Jump Round Kick – Pyramid 1-5, 5-1. Alternating legs
Round 4
1-2-Slip-4-3-4-Slip-2-3-(R)Body Kick-3-4-3-Slip-3-(R) Body Kick
C: Metcon (No Measure)
Kick and Punch Sung!
HOME WOD
a: Metcon (Time)
“(Home)WORK #31”
For time,
4 rounds of
12 push ups
24 sit ups
12 tricep dips
https://youtu.be/6kALZikXxLc
24 glute bridges
https://youtu.be/9NkNgFc_-Ys
12 plank up-downs
https://youtu.be/L4oFJRDAU4Q
24 flutter kicks
https://youtu.be/ZB1SwBRVLCc