CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
Rope Climb Progression
Work on the techniques
Rope Climb J-Hook:
https://youtu.be/nI4MijQJ_No
(10min)
B: Metcon (Time)
For time,
2 rounds of
5-4-3-2-1
Rope Climbs
Sandbag Burpee Over 48″ Box 150/100
(30min)
https://youtu.be/mvVp9MZ2LqQ
HOME WOD
a: Metcon (3 Rounds for reps)
3rounds of
1:00 Max Mountain Climbers
1:00 Max Alternating Jumping Lunges
1:00 Max Box/Chair Step Ups
1:00 Max Chair Dips
1:00 Rest
Post total reps for each round
b: Metcon (3 Rounds for reps)
3 rounds of
1:00 Max Double Dumbbell Shoulder to Overhead (50s/35s)
1:00 Max Alternating Jumping Lunges
1:00 Max Double Dumbbell Box Step Overs (50s/35s)
1:00 Max Strict Handstand Push Ups
1:00 Rest
Post total reps for each round
