Friday, 1/8/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

250m Row or 0.4 mile Bike

25 Push ups
each 60m row or 0.1 mile bike counts as 1 rep

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

50 DU

100ft Walking lunges
each 5ft=1rep

C: Metcon (Time)

For time,

100 Sit up
(4min)

HOME WOD

a: Metcon (Time)

3 rounds for time

10 INCHWORM WITH A PUSH UP

https://youtu.be/TRuhe4grOK8

10 ELEVATED SINGLE LEG GLUTE BRIDGE

Perform 10 reps on each leg per set.

https://youtu.be/I7Zwyzr8COk

b: Metcon (Time)

For time,

10 rounds of

10 TUCK JUMP

https://youtu.be/BDA3DERQKFk

60 second Wall sit

(Perform without weight or add resistance with a weight vest or by resting a plate / dumbbell on your lap.)

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