CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
Combo Pt. A
1- 2- Slip(L) – 2- 3- Rear Body Kick
Combo Pt.B
Check Kick(R) – Rear Body Kick – 3- Rear Low Kick
Jump Side-Jump back
B: Metcon (No Measure)
4 rounds of 2min ON/ 1min OFF
Round 1
Combo Pt. A
1-2-Slip(L)-2-3-Rear Body Kick
Round 2
Combo Pt. B
Check Kick (Rear)-Rear Body Kick-3-Rear Low Kick
Round 3
Jump Side-Jump Back
Round 4
Combo Pt.A+Pt.B
1-2-Slip(L)-2-3-Rear body kick-Check Kick(Rear)-Rear body kick-3-Rear Low Kick
C: Metcon (No Measure)
Target Strikes!
HOME WOD
a: Metcon (AMRAP – Reps)
AMRAP 7
Burpee
Then 3 minute rest, and
DO b (next part)
b: Metcon (AMRAP – Reps)
AMRAP 5
10 Broad Jump
10 Inchworm Push up
https://youtu.be/TRuhe4grOK8
c: Metcon (Time)
1 Mile run for time
