Friday, 2/19/21

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (5 Rounds for time)

Every 6:00 ( 5 sets), for time each round

15/12 Calorie Row

6 Burpee Box Get Over (48/42) (OR 10 Burpee Box Jump Over 24/20)

12/10 Calorie Row

6 Burpee Box Get Over (48/42)(OR 10 Burpee Box Jump Over 24/20)

9/7 Calorie Row
(30min)

HOME WOD

a: Metcon (Time)

for time

4 rounds of

10 DB Thrusters

(Men use 50lb dumbbells, Women use 35lb dumbbells. (if available). Can substitute using a loaded back pack in a front rack position.)

20 Devils press

60second Plank hold

b: Metcon (No Measure)

NFT, for quality

3 rounds of

10 DUMBBELL CURL TO ECCENTRIC FOREARM EXTENSION

https://youtu.be/nG8kSVSR7TY

12 SEATED DB OVERHEAD TRICEP EXTENSION

https://youtu.be/5StaxwHkTec

c: Metcon (AMRAP – Reps)

Every 2 minutes on the minute

6 rounds of

10 PUSH UP & ROW

(1 Rep = Push Up + Row Right Arm + Row Left Arm)

https://youtu.be/gAixIyeU1zE

10 TUCK JUMP

https://youtu.be/BDA3DERQKFk

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