Friday, 1/7/22

CrossFit Juke Joint – CrossFit

View Public Whiteboard

A: 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
(10min)

B: Metcon (Time)

For time,

20 Pull up

10 HSPU

18 Pull up

9 HSPU

16 Pull up

8 HSPU

14 Pull up

7 HSPU

12 Pull up

6 HSPU

10 Pull up

5 HSPU

8 Pull up

4 HSPU

6 Pull up

3 HSPU

4 Pull up

2 HSPU

2 Pull up

1 HSPU
(21min)

C: Metcon (Time)

For time

5 Rounds

10 Arch Rocks

10 Arch Ups (Superman)

10 second Arch Hold

1 minute Rest
(12min)

https://youtu.be/20ZSK4q4dbI

HOME WOD

Do B and C

For B, you can replace pull up with Table Pull up, if you don’t have HSPU, do HS-Kick or Pike push up

Pike push up:

https://youtu.be/sposDXWEB0A