Thursday, 1/14/21

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

Combo Part. A

1- 2- Weave under right – 2- 3- 2

Combo Part. B

Rear Elbow – Lead Knee – Lead Body Kick

Back Hook Kick

B: Metcon (No Measure)

For repetitions

4 Rounds of 2 min On/ 1min Off

Round 1 – Part A

1-2-Weave under right-2-3-2

Round 2 – Part B

Rear elbow -Lead knee – Lead Body kick

Round 3 – Back hook kick

Round 4 – Part A + Part B

1-2-Weave under right-2-3-2-Rear elbow -Lead knee – Lead Body kick

C: Metcon (No Measure)

Target striking

HOME WOD

a: Metcon (No Measure)

3 rounds for quality

30 seconds RUSSIAN TWISTS

(Option to use a medicine ball or dumbbell to add resistance. Perform as many reps in time prescribed per set.)

https://youtu.be/Lkul2kmQEU0

20 DB REVERSE LUNGE

(Work with a moderately challenging weight. Alternate legs to complete all prescribed reps per set.)

https://youtu.be/kS1qE7GQnXg