Monday, 4/19/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (No Measure)

EMOM 12

Min 1 – 5x 3second Superman hang with a box

Min 2 – 10 Leg raises

Min 3 – 3x 3 Bar levers

Min 4 – 3×2 KTE

B: Metcon (No Measure)

Pistol progression
(10min)

https://youtu.be/Mhg2F52FACY

C: Metcon (Time)

For time,

7 rounds of

5 Left legged squat

5 Right legged squat

10 Pull-up

15 Push up

20 Sit up
(21min)

HOME WOD

a: Metcon (Time)

For time,

3 rounds of

10 SINGLE LEG VERTICAL JUMP & LAND

(Work for max height on each rep! Perform using one foot for take off, land on both feet. Perform 5 repetitions per leg per set.)

10 DUMBBELL PISTOL SIT

(Use a moderate load or body weight. Perform 5 reps with each leg per set.)

https://youtu.be/Sja9-FS1vX0

b: Metcon (Time)

For time,

800m Run

Then

3 rounds of

10 Tuck Jump

10 INCHWORM WITH A PUSH UP

https://youtu.be/TRuhe4grOK8

10 ALTERNATING ARM V-UPS

Then

800m Run