Thursday, 5/6/21

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

Combo Pt. A –

1- Slip(R) – 3- 2- Uppercut(L) – (Body) 2- Rear High Kick

Combo Pt. B –

1- (Body) 1- 2-(Liver)3 – (Head) 3- Rear Long Knee

Kicks/Strikes

Low Side- Body Side- Face Side- Hook – Side – Round

B: Metcon (No Measure)

4 Rounds of 2 Min ON/1 Min OFF

Rounds 1 – Combo Pt. A –

1- Slip(R) – 3- 2- Uppercut(L) – (Body) 2- Rear High Kick

Round 2 – Combo Pt. B –

1- (Body) 1- 2-(Liver)3 – (Head) 3- Rear Long Knee

Round 3 – Kicks/Strikes

Low Side- Body Side- Face Side- Hook – Side – Round

Round 4 – Combo Pt .A + Pt. B –

1- Slip(R) – 3- 2- Uppercut(L) – (Body) 2- Rear High Kick -1- (Body) 1- 2-(Liver)3 – (Head) 3- Rear Long Knee

C: Metcon (No Measure)

Target Strikes

Self Defense

HOME WOD

a: Metcon (Time)

For time,

150 Burpees

B: Metcon (Time)

For time,

5 rounds of

10 Hollow rocks

20 Russian Twist

https://youtu.be/Lkul2kmQEU0

30 STRAIGHT ARM PLANK TO SHOULDER TAP

https://youtu.be/cC2Jj70zTuo

(each shoulder tap counts 1)