Thursday, 3/24/22

CrossFit Juke Joint – CrossFit

View Public Whiteboard

A: Metcon (AMRAP – Reps)

EMOM 16

Min 1 – 6 YTW @2.5-5# plates

Min 2 – 10 Hanging leg/knee raises

Min 3 – 15 Banded Bar levers

Min 4 – 10 V-ups

B: Metcon (Distance)

For total distance (in meter)

7 rounds of

Row/Bike

45 second slow

15 second sprint

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

8 Leg raises from L-sit

4 Burpee Box Jump over 24/20″
**Leg raises from L-sit.

From L-sit with hands on a pair of 45# plates feet touch the ground, raise up both feet as high as possible off from the ground per each rep

HOME WOD

D: Metcon (Time)

For time,

150 Air squat

every minute on the minute stop and perform 5 burpees. Then continue with air squats

E: Metcon (Time)

For time,

30-20-10 reps of

NEUTRAL GRIP DUMBBELL PUSH PRESS

https://youtu.be/_bYHToZ81jo

FRONT RACK LUNGES

(Hold 2 dumbbells, kettlebells, a barbell or any odd object (like a backpack) if available)

BENCH PUSH UPS

https://youtu.be/6crpkXx0cHo

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