CrossFit Juke Joint – CrossFit
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.
CrossFit Juke Joint 