CrossFit Juke Joint – CrossFit
CROSSFIT
A: Metcon (Time)
With a partner for time,
For Time
110 Box Jumps (24/20 in)
110 Jumping Pull-Ups
110 Kettlebell Swings (1/.75 pood)
110 Walking Lunge Steps
110 Knees-to-Elbows
110 Push Presses (45/35 lb)
110 Back Extensions
110 Wall Ball Shots (20/14 lb)
110 Burpees
110 Double-Unders
(35min)
Both athletes can work at the same time. Must work on the same movement. All the movements must be complete in the written order.
KICKBOXING
9AM
1: Metcon (No Measure)
Combo Pt. A
2 – Double Step Low Kick
Combo Pt. B
1 – 2 – Lead Body Kick -Drop down 2- 3- Rear Body Kick
Kicks/Strikes
Palm strikes (L+R) – Front Kick to shin (L+R) – Elbow Strike (L+R) – Knee (L+R)
2: Metcon (No Measure)
4 rounds of 2 min ON/1 min 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
CrossFit Juke Joint 