Tuesday, 1/11/22

CrossFit Juke Joint – CrossFit

View Public Whiteboard

A: Weighted Pull-ups (Find 1RM (in weight))

(20min)

B: Weighted Push-up (1RM (in Weight))

https://youtu.be/hY8HrMhtjAQ
(15min)

C: Metcon (AMRAP – Reps)

AMRAP 7

3-6-9-12-15…reps of

Pull up

Burpee

HOME WOD

D: Metcon (AMRAP – Reps)

On a 9 min running stop watch

For reps,

3 rounds of

60seconds PLANK WITH ALTERNATING LEG LIFT

30second Side Plank (each 5 second is a rep)

60 seconds Supermans

30 second rest

E: Metcon (AMRAP – Reps)

5 rounds for reps

1min PLYO LUNGE

https://youtu.be/a1YLRD3pxfA

1min SINGLE LEG BOX JUMPS

Alternate legs and perform as many reps as possible in time prescribed. Use a 10 – 20 inch tall box or stair.

https://youtu.be/KA9IiBuS-ww

1min PUSH UP
(15min)