Thursday, 4/8/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (AMRAP – Reps)

EMOM 10

5 Pull up

10 Push up

15 Air squat
Scales:

3 pull up/6 Push up/9 Air squat

4 pull up/8 push up/12 Air squat

B: Metcon (Time)

For time,

50 WB shots 10/9ft 20/14#

25 TTB

40 WB shots 10/9ft 20/14#

20 TTB

30 9WB shots 10/9ft 20/14#

15 TTB

20 WB shots 10/9ft 20/14#

10 TTB

10 WB shots 10/9ft 20/14#

5 TTB

*Compare to 11/21/19
(23min)

HOME WOD

a: Metcon (Time)

Superset the following exercises for 3 sets! 30 seconds rest between exercises.

3 sets

60 second SINGLE LEG BALANCE DRILL

(Perform with your eyes closed. No pad necessary, this exercise can be challenging with your foot on the ground. Hold position with your eyes closed for 60 seconds with each leg.)

10 DB SPLIT SQUATS REAR FOOT ELEVATED

(Work at a moderately challenging weight if you have that available. Perform 10 reps on each leg per set.)

https://youtu.be/Z2knwP5U9Js

10 SINGLE-LEG RDL

(Work at a moderately challenging weight if you have that available. Perform 10 reps on each leg per set.)

https://youtu.be/1R2d4Un4w6I

b: Metcon (Time)

For time,

3 rounds of

20 KB Lateral lunge (10 each side)

20 Skaters (10 each side)

https://youtu.be/EkESodXYDRM

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