CrossFit Juke Joint – CrossFit
CROSSFIT
A: Metcon (Time)
As teams of 2 for time,
2 rounds of
30cal Row
80 DU
14 Squat snatches 135/95
Then,
2 rounds of
30 Abmat sit up med-ball toss 14#
10 Synchro BMU or 20 Synchro Pull-ups
Then,
2 Rounds of
30 Cal Bike
40 Burpee
10 Synchro OHS 155/105
(40min)
Scale thew weights as needed
KICKBOXING
1: Metcon (No Measure)
Combo Pt. A
1- 2- Lead Low Kick – Lead Body Kick
Combo Pt. B
2- 3- 2-Dutch Block – 2- 3- Rear Body Kick
Kicks/Strikes
Front Kick to shin(L+R)-Cut Kick(L+R)-Side Knee kick(L+R)
2: Metcon (No Measure)
4 Rounds of 2min ON/1min OFF
Round 1-Combo Pt. A
Round 2-Combo Pt. B
Round 3-Kicks/Strikes
Round 4-Combo Pt. A+B
3: Metcon (No Measure)
Self defense