Monday, 3/15/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

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

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