Friday, 5/13/22

CrossFit Juke Joint – CrossFit

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A: Metcon (AMRAP – Reps)

EMOM 12

Min 1 – 30 sec HS- hold against wall (5sec=1rep)

Min 2 – 1min Plank (10sec=1rep)

Min 3 – 10 Aligator roll

B: Metcon (AMRAP – Reps)

HSPU Progression

Work on Kipping/Strict/Deficit/Ring HSPU

Then find max reps of unbroken HSPU or Push ups
(15min)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

25 Sit up

50 Air squat

HOME WOD

Do A,B and C