CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Reps)
EMOM 12
Min 1 – 10 Ring Rows
Min 2 – 8 Ring Dips
Min 3 – 4 MUT (feet on the ground or feet on the box)
Min 4 – 1 Muscle up or 1 MU Attempt or rest
B: Metcon (No Measure)
Pull up/Muscle up Progression
TTB/KTE Progression
(10min)
C: Metcon (Time)
For time,
21-15-9
Pull-up
15-12-9
Bar facing burpee
Rest 5:00
21-15-9
TTB
15-12-9
Bar facing burpees
(20min)
HOME WOD
a: Metcon (Time)
For time,
5 rounds of
200m Run
10 DIAMOND PUSH UPS
10 AIR SQUAT
b: Metcon (Time)
For time,
100 Jump squat (Bottom to bottom)
c: Metcon (No Measure)
Superset the following for 3 sets. Rest 60 seconds between sets.
60 second PLANK REACH OUT
https://youtu.be/a2eCAFak-ug
20 DEAD BUG
https://youtu.be/63ETfsfgqV8
30 FLUTTER KICKS
https://youtu.be/hiCXmkcLdOc
12 REVERSE CRUNCH
https://youtu.be/PHnumVAx9Zo
CrossFit Juke Joint 