CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
Kickboxing Thursday.
Today’s Combo
1-2-3-Double rear body kick – 3-4-Double lead body kick
Today’s Kick
Spinning Round
Skip Round
B: Metcon (No Measure)
4 Rounds of 2 Min ON/1 Min Off
Round 1 –
1-2-3-Double rear body kick
Round 2 –
3-4-Double lead body kick
Round 3 –
Skip round
Spinning round
Round 4 –
1-2-3-Double rear body kick-3-4-Double lead body kick
C: Metcon (No Measure)
Target kicking
HOME WOD
a: Metcon (Time)
For time,
150 Mountain Climbers (15 Air squats when resting)
b: Metcon (Time)
With a pair of KBs or DBs
3 rounds
60-second OVERHEAD HOLD
(Keeping a neutral grip (palms facing each other), press overhead. Think about pressing your elbows behind your ears.)
15 DOUBLE RUSSIAN KETTLEBELL SWINGS
(Using kettlebells if available. If kettlebells aren’t available, a weighted backpack works great)
12 DOUBLE KETTLEBELL FRONT RACK TEMPO GOBLET SQUAT
(Tempo is a 3 second count down, one second pause at the bottom then stand up. )
CrossFit Juke Joint 