CrossFit Juke Joint – CrossFit
CROSSFIT
GIANT SET
(30min)
BRUTAL
A-1: Strict Pull-ups (3×10)
A-2: Shoulder Press (90%x(3+) / 85%x(4+) / 80%x(5+))
A-3: Ab mat sit-ups (3×35)
A-4: Burpee (3×15)
A-5: 90 Second Rest (3x90sec rest)
Metcon
B: Metcon (Time)
For time,
21-15-9 reps of
Front squat 95/65
Burpee
Pull up
(13min)
Compare to 4/25/18, 10/9/19
KICKBOXING
9am and 5:15pm
1: Metcon (No Measure)
Combo Pt. A
Check – Lead Body Kick -Drop down 2- 3- Rear Body Kick
Combo Pt. B
Check into Superman Cross – Lead Body Kick
Kicks/Strikes
Back Kick
Walking Back Kick
Flying Back Kick
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)
Target strikes
Bo staff