Thursday, 12/17/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

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. )

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