Monday, 3/1/21

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Reps)

EMOM 10

1st min- 10/8 Cal row

2nd min – 5 Devils Press 50s/35s
Devils Press: https://youtu.be/Cwxmji-3k40

B: Metcon (AMRAP – Reps)

AMRAP 10

15 WB 10/9ft 20/14#

5-10-15-20-25-… Sit up

C: Metcon (No Measure)

NFT

Superset the following exercises for 2 sets. Rest 30 – 60 seconds in between sets

60 seconds DEAD BUG

https://youtu.be/63ETfsfgqV8

60 seconds STRAIGHT ARM PLANK TO SHOULDER TAP

https://youtu.be/cC2Jj70zTuo
(15min)

HOME WOD

a: Metcon (AMRAP – Reps)

EMOM 10

1st min- 10 Burpees

2nd min – 5 Devils Press 50s/35s
Devils Press: https://youtu.be/Cwxmji-3k40

b: Metcon (AMRAP – Reps)

AMRAP 10

15 Air squat

5-10-15-20-25-… Sit up

c: Metcon (No Measure)

NFT

Superset the following exercises for 2 sets. Rest 30 – 60 seconds in between sets

60 seconds DEAD BUG

https://youtu.be/63ETfsfgqV8

60 seconds STRAIGHT ARM PLANK TO SHOULDER TAP

https://youtu.be/cC2Jj70zTuo
(15min)