Saturday, 3/26/22

CrossFit Juke Joint – CrossFit

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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

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