Monday, 4/5/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

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)

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