Thursday, 1/11/21

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

Combo Pt. A

1- Slip(R) – 3- 4- Uppercut(L) – Body Cross(R) – Rear High Kick

Pt. B

1- Body Jab(L) – 2- 3 – Head Hook (L)- Rear Long Knee

Kick/Strike

Round Kick Variations

B: Metcon (No Measure)

4 Interval rounds of 2min ON/1min OFF

Round 1-Combo Pt .A

1-Slip(R)-3-4-Uppercut (L)-Body Cross(R)-Rear high Kick

Round 2-Combo Pt. B

1-Body Jab (L)-2-3-Head Hook (L)- Rear Long Knee

Round 3

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps (Alternating leg each time, if you finish, start over)

Round 4

1-Slip(R)-3-4-Uppercut(L)-Body Cross(R)-Rear High Kick-1-Body Jab(L)-2-3-Head Hook(L)-Rear Long Knee

C: Metcon (No Measure)

Target Strike

HOME WOD

a: Metcon (Time)

For time,

150 Burpees

b: Metcon (Time)

For time,

5 rounds of

10 Hollow rock

20 Russian Twist

45seconds Straight Arm Plank to Shoulder tap

30second rest