CrossFit Juke Joint – CrossFit
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+)
CrossFit Juke Joint 