CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
Combo Pt. A:
1- 2- 3- Double Rear Body Kick – 3- 2- Double Lead Body Kick
Combo Pt. B:
1- 1- 2- (R)Back Fist – (L)Hook – (L) Back Fist – 2- Step into Southpaw & Left Spinning Back Fist
Kicking Practice
Same leg with(out) touching the ground
Low-Body-Face round
B: Metcon (No Measure)
4 Interval rounds for repetition 2Min ON/1Min OFF
Round 1 – Combo Pt. A:
1- 2- 3- Double Rear Body Kick – 3- 2- Double Lead Body Kick
Round 2 – Combo Pt. B:
1- 1- 2- (R)Back Fist – (L)Hook – (L) Back Fist – 2- Step into Southpaw & Left Spinning Back Fist
Round 3 – Kicking Practice
Same leg with(out) touching the ground
Low-Body-Face round
Round 4- Combo Pt. A + Pt. B
1- 2- 3- Double Rear Body Kick – 3- 2- Double Lead Body Kick – 1- 1- 2- (R)Back Fist – (L)Hook – (L) Back Fist – 2- Step into Southpaw & Left Spinning Back Fist
C: Metcon (No Measure)
Target Kicks/Strikes
HOME WOD
a: Metcon (Time)
For time,
150 MOUNTAIN CLIMBER
**Perform 150 Mountain Climbers with as little rest as possible. Every time you do rest, perform 15 Air Squats.
b: Metcon (Time)
For time,
60 seconds OVERHEAD HOLD
(Using dumbbells, press and hold overhead. If dumbbells aren’t available, a weighted backpack or sand bag works great.)
15 DOUBLE RUSSIAN KETTLEBELL SWINGS
(Using kettlebells if available. If kettlebells aren’t available, a weighted backpack works great.)
12 DOUBLE KETTLEBELL FRONT RACK TEMPO GOBLET SQUAT
(Tempo is a 3 second count down, one second pause at the bottom then stand up. )
CrossFit Juke Joint 