CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Reps)
EMOM 12
Min 1 – 5 Low ring L-pull up (false grip)
Min 2 – 8 Ring Dips
Min 3 – 10 Elevated feet Ring rows
Min 4 – 15 PVC bar levers (Hold at the thigh for 10 second at the last rep)
B : Metcon (AMRAP – Reps)
EMOM 12
Min 1 – 30 second GHD back extension hold
Min 2 – 15 Ab mat sit up
Min 3 – 10 Superman
Min 4 – 4 Dragon Flys
C: Metcon (AMRAP – Reps)
AMRAP 8
3-6-9-12-15-18…reps of
Strict Pull up
2″ deficit Push up ( Hands starts from the ground each rep, Hands on 25# plates and chest touch the ground to count)
Squat from Knees on the ground
HOME WOD
a: Metcon (AMRAP – Reps)
EMOM 30
5 Sit up
10 Push up
15 Air squat
Each minute start from 5 Sit up
If you can’t complete all the reps in 1 minute, do 1-2 reps less each exercise. (3 sit up, 8 push up, 12 squats..etc)
CrossFit Juke Joint 