CrossFit Juke Joint – CrossFit
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
