CrossFit Juke Joint – CrossFit
CROSSFIT
GIANT SET
(30min)
HEAVY
A-1: Yates Row (3×10@135/95)
A-2: Shoulder Press (85%x(4+) / 80%x(5+) / 75%x(7+))
A-3: Back Extension (3×10)
A-4: Shuttle Run (3x120ft )
120ft= 6ft and back+12ft and back +18ft and back+24ft and back
**touch the ground with hand everytime you turn around
A-5: 90 Second Rest (3x90sec rest)
Metcon
B: Metcon (AMRAP – Reps)
AMRAP 7
3-6-9-12-15…reps of
Push press 75/55
HSPU
Burpee
HOME WOD
If you have Equipments: Do A and B
If you don’t have Equipments: Do C
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 21
21 Push press with Water Bottles (pick any sizes)
21 HSPU (or HS-Kick)
21 Burpee
15 Push press with Water Bottles (pick any sizes)
15 HSPU (or HS-Kick)
15 Burpee
9 Push press with Water Bottles (pick any sizes)
9 HSPU (or HS-Kick)
9 Burpee
REMEMBER, ITS AMRAP, IF YOU FINISDH A ROUND, START OVER
KICKBOXING
1: Metcon (No Measure)
Combo Pt. A
1 – 1- 2- Rear Back Fist – 3 – Lead Back Fist
Combo Pt. B
2-Step into Southpaw & Left Spinning Back Fist
Kicks/Strikes
Round Kick + Skip Side Kick
Round Kick + Back Kick
2: Metcon (No Measure)
4 rounds of 2MIN ON/1MIN OFF for repetitions
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