Announcements
Friday 10/23/20, we are canceling 6:15pm class.
Saturday, 10/24/20, All morning classes are canceled.
Thank you everyone
CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
Compression Work
3 Round for Quality
– Compression to sit up x 5rep
– Seal Position 1&2 x 10 second hold each
https://youtu.be/fonaizSkOZY
Then
3 Round for Quality below
– Pike stance Compression x 5 rep
– Straddle stance Compression x5 rep
– Straddle stance HS-Kick x 5
(20min)
https://youtu.be/q4Et783ayZs
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 21
10 Inverted Burpee
20 WB Sit up @20/14#
30 Russian KB Swings 1.5/1pood (53/35#)
40 Hollowrocks
50 Superman
Inverted Burpee:
https://youtu.be/M6_nkTKhaFY
WB situp:
https://youtu.be/gbf71HXl-aU
Russian KB Swing:
https://youtu.be/RU88iqRVunk
Hollowrock:
https://youtu.be/p7j02V1fIzU
Superman:
https://youtu.be/Zem90IygAlE
HOME WOD
THE SAME AS BOX WOD
