CrossFit Juke Joint – CrossFit
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
CrossFit Juke Joint 