Friday, 2/26/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (AMRAP – Reps)

EMOM 15

Min 1 – 10/8 Cal Row

Min 2 – 10/8 Cal Bike

Min 3 – 50 Double Under

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 24

25 Walking Lunges

20 Pull-up

50 Box Jump 20″

20 Double Under

25 Ring Dips

20 Knee to Elbows

30 KB Swing 2/1.5pood

30 Sit up

20 Hang squat clean 50/35 DBs

25 Superman

30 WB shots 10/9ft 20/14#

3 Rope Climbs

HOME WOD

a: Metcon (Time)

For time,

4 rounds of

10 DB Thrusters 50/35

20 Devils Press

https://youtu.be/hc6dfJHRcD0

60 seconds plank hold

b: Metcon (Time)

3 rounds for time

10 DUMBBELL CURL TO ECCENTRIC FOREARM EXTENSION

https://youtu.be/nG8kSVSR7TY

12 SEATED DB OVERHEAD TRICEP EXTENSION

https://youtu.be/5StaxwHkTec

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