Monday, 10/25/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

A: Metcon (AMRAP – Reps)

EMOM 12

Min 1 – 12 Push up

Min 2 – 15 Ring rows

Min 3 – 16 Pistol squats, alternating

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 7

3 Pull-up

6 HSPU

9 Pull -up

12 HSPU

15 Pull-up

18 HSPU

21 Pull-up

24 HSPU

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