Tuesday, 1/26/21

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

NFT (not for time but for quality)

2 rounds of

2 Strict chin up

2 mixed grip strict chin up (2 on each side)

2 strict pull up

2 Wide grip pull up

15 second Hip extension hold on GHD

10 GHD Hip extension

10 GHD back extension
(12min)

B: Metcon (AMRAP – Reps)

EMOM 10

10/8 Cal row or bike

C: Metcon (AMRAP – Reps)

AMRAP 7

3 Pull-up

6 Box Jump 24/20″

9 KTE

RX+

1 Muscle up (Ring/Bar)

3 Box Jump Over 24/20″

9 TTB

HOME WOD

a: Metcon (Time)

4 rounds for time

10 PRONE SHOULDER RAISES

https://youtu.be/8nWbvkHi0Cc

20 GLUTE BAND GLUTE BRIDGE

https://youtu.be/XnWyZfaazaY

(Option to address resistance by using a dumbbell on your hip.)

b: Metcon (No Measure)

Complete 8 rounds of the following exercises! Rest 15 – 30 seconds between each set.

60 second run

60 second Walking lunge

c: Metcon (Time)

3 rounds for time

10 Diamond push up

(Form a diamond with your hands to perform this push up variation.)

60 second Straight arm plank hold