CrossFit Juke Joint – CrossFit
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
CrossFit Juke Joint 