CrossFit Juke Joint – CrossFit
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)
