CrossFit Juke Joint – CrossFit
Box WOD
A: Muscle Up Progression V1.0 (AMRAP – Reps)
Muscle Up Progression
– Bar/Ring MU attempts
– MUT 3×3
– Ring Row/Ring Dips- 3-3-1-1-1
– Toe to Ring 3×3
– Ring Cast swing x 3
– Ring Picaboo swing x 3
– Low Bar Hollow Swing x 3
– Low Bar Tab Swing x 3
– High Bar Air chair x 3
(15min)
If you have RMU/BMU, post the max unbroken reps of MUs for the score
B: Metcon (Time)
HS progression
(10min)
If you have HS hold, post max time for the score.
Some drills to work on:
Box Rock
Handstand Rock
C: Metcon (AMRAP – Reps)
Complete as many calories on the rower as possible in 10 minutes of:
10 strict handstand push-ups
20 pulls on the rower
Post calories rowed to comments.
(10min)
** get through the handstand push-ups and go hard on the row. We rarely see workouts with a specific amount of pulls on the rower, practice solid technique during the warm-up and shoot for max effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.
