Thursday, 6/17/21

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

Combo Pt. A

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

Combo Pt. B

– 1- 2- 3- Double Rear Body Kick -3- 2- Double Lead Body Kick

Kicks/Strikes

– Out-In Crescent Kick + Put-in Crescent Kick

– Tornado Kick

B: Metcon (No Measure)

4 Rounds of 2 min ON/1 min OFF intervals

Round 1 -Combo Pt. A

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

Round 1 – Combo Pt. B

– 1- 2- 3- Double Rear Body Kick -3- 2- Double Lead Body Kick

Round 3 – Kicks/Strikes

– Out-In Crescent Kick + Put-in Crescent Kick

– Tornado Kick

Round 4 – Combo A+B

– 1- Slip – 3- 2- Uppercut (L) – Body Cross – Rear High Kick- 1- 2- 3- Double Rear Body Kick -3- 2- Double Lead Body Kick

C: Metcon (No Measure)

Target Kick

Self Defense

HOME WOD

a: Metcon (AMRAP – Reps)

For total reps,

Tabata Back pack bear hug front squats

1 min rest

Tabata L-sit (each second is a rep)

1min rest

Tabata HS-hold (each second is a rep)

1min rest

Tabata Burpee
Back Pack bear hug style front squat

https://youtu.be/l9v_3MC2KrA

*For L-sit. use Ring, parallettes, chairs or tables .

https://youtu.be/uM_M6LEe5EQ

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