Friday, 10/23/20

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

View Public Whiteboard

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