CrossFit Juke Joint – CrossFit
A: Metcon (Time)
As teams of 2,
for time,
50 dumbbell walking lunges 50/35s
30 handstand push-ups
40 front-rack walking lunges
20 deficit handstand push-ups (3.5″)
30 overhead walking lunges 50/35s
10 strict handstand push-ups
8 wall-ball shots 20/14
4 shuttle runs 50′
1 rope climb
16 wall-ball shots
8 shuttle runs
2 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
32 wall-ball shots
16 shuttle runs
4 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
16 wall-ball shots
8 shuttle runs
2 rope climbs
8 wall-ball shots
4 shuttle runs
1 rope climb
(40min)
KICKBOXING
1: Metcon (No Measure)
Combo Pt. A
1- 2- Slip – 2- 3- 2-Slip – 2- 3- Rear Body Kick
Combo Pt. B
3- 2- 3-Slip – 3- Rear Body Kick
Kicks/Strikes
Fake front round kick
Diagonal round kick
2: Kickboxing Pt. 2 (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