CrossFit Juke Joint – CrossFit
CROSSFIT
A: Metcon (Time)
As teams of 2,
for time,
7000m Row
100 WB shots 10/9ft 20/14ft
90 Burpee
80 Push up
70 Air squat
60 Deadlift 185/135
50 Sit up
40 DB Snatch 50/35
30 HSPU
20 Box Jump 24/20″
10 TGU 50/35
*Both of 2 teammates can work at the same time, in any order
(40min)
HOME WOD
B: Metcon (Time)
For time,
1mile run
50 Burpee
1200m run
40 Burpee
800m run
30 Burpee
400m run
20 Burpee
200m run
10 Burpee
KICKBOXING
1: Metcon (No Measure)
Combo Pt. A
1- Rear Body Kick -3- Rear low Kick – Lead Body Kick -Step back into Southpaw – Step back into Orthodox -1- 2
Combo Pt. B
1- 2- 3& Step to the side – 2-Weave under right – 2 – 3- 2-
Slip – 2 – Lead Body Kick
Kicks/Strikes
Round Kick Walking Back Kick
Round Kick Flying Back 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
CrossFit Juke Joint 