CrossFit Juke Joint – CrossFit
Box WOD
A: Stage Pull Snatch (Find the heaviest 1RM weight )
https://youtu.be/gVOKm3O5nfI
(20min)
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
15 Superman
15 KTE
15 OHS 95/65
HOME WOD
a: Metcon (Time)
3 rounds of
60 seconds SINGLE LEG BALANCE DRILL
(Perform with your eyes closed. No pad necessary, this exercise can be challenging with your foot on the ground. Hold position with your eyes closed for 60 seconds with each leg.)
https://youtu.be/H7kwqiDc4kI
10 DB SPLIT SQUATS REAR FOOT ELEVATED
(Work at a moderately challenging weight if you have that available. Perform 10 reps on each leg per set.)
https://youtu.be/Z2knwP5U9Js
10 SINGLE-LEG RDL
(Work at a moderately challenging weight if you have that available. Perform 10 reps on each leg per set.)
https://youtu.be/1R2d4Un4w6I
b: Metcon (Time)
For time,
4 rounds of
400m run
20 Burpees
CrossFit Juke Joint 