Saturday, 1/8/22

CrossFit Juke Joint – CrossFit

View Public Whiteboard

CROSSFIT

A: Metcon (AMRAP – Reps)

3 rounds of

AMRAP 2

10 Burpee over SB

6 SB GTS

1min rest

B: Metcon (Time)

3 Rounds for time

30 Cossack Squats (Total)

45 Plate Hops

30 Alternating Leg V-Ups

45 Plate Hops
(30min)

https://youtu.be/DOAknsLXsLU

HOME WOD

Do A and B

For A, use back pack (put some books) for Sand Bag

For B, use some large book about 2-3″ thick for plate to jump on

KICKBOXING

9am

1: Metcon (No Measure)

Combo Pt. A

1- Rear Body Kick -3- Rear low Kick

Combo Pt. B

Lead Body Kick – Step back into Southpaw – Step back into Orthodox -Jab – Cross

Kicks/Strike

Cut kick (R)+Palm strike (R) – Cut kick (L)+Palm strike (L) – Front Kick+Elbow strike

2: Metcon (No Measure)

4 rounds of 2min ON/1min 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

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