CrossFit Juke Joint – CrossFit
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