Thursday, 3/31/22

CrossFit Juke Joint – CrossFit

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A: Metcon (AMRAP – Reps)

EMOM 12

Min 1 – 10 Ring Row + 10 Chair Dip

Min 2 – 10 Box Jump 24/20″

Min 3 – 4 MUT

Min 4 – 15 Sit up

B: Metcon (Time)

For rime,

3 rounds of

30 Pistol squats, alternating leg

50 Sit up (Rx+ 20 GHD sit up)

25 Pull up (Rx+ 10 Muscle up)
(25min)

HOME WOD

C: Metcon (Time)

For time,

100 Push up

100 Sit up

100 Squat

D: Metcon (Time)

For time

3 rounds of

20 Russian Twist

Can add resistance using any weighted object.

12 Superman

20 Alternating leg V-up

20 Side Plank windmill

Perform 10 reps on each side per set.

https://youtu.be/AdqLhzf8AWo