Thursday, 9/16/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

A: Metcon (AMRAP – Reps)

EMOM 9

MIn 1 – 8 Back Extension on GHD

Min 2 – 10 Banded twist things

Min 3 – 20 second Drangon flag hold
Back extension:

https://youtu.be/xMyFXMZ6Ch0

Banded twist things:(it s at 3:06)

https://youtu.be/kATJWiwsL7A

Dragon flag hold:

https://youtu.be/yFiNw9EsJfI

B: 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)

C: Metcon (AMRAP – Reps)

AMRAP 3

Row for Cal

then 1 min rest

AMRAP 4

TTB (Rx)

Muscle Up(Ring or Bar, Rx+)

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