Tuesday, 9/28/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

A: Metcon (No Measure)

DU/TU progression

Work on DU/TU efficiency
(7min)

B: Metcon (AMRAP – Reps)

EMOM 20

Min 1 – 10 DU or 3 TU

Min 2 – 20 second HS hold/Plank hold feet on the wall or 10 second(either unbroken or accumulated) free handstand hold

Min 3 – 3 Pull up complex either banded or non banded.

1 complex=Pull up + head over right shoulder +head over left shoulder + back to the middle head away +head back to the bar

Min 4 – L-sit hold 15 seconds (accumulated)

C: Metcon (4 Rounds for reps)

4 rounds of:

1 minute of burpees

1 minute of GHD sit-ups

Rest 1 minute

Post reps completed each round to comments.

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