CrossFit Juke Joint – CrossFit
CROSSFIT
A: Metcon (Time)
As teams of 2
For time
100 Box Jumps (24/20 in)
100 Jumping Pull-Ups
100 Kettlebell Swings (1.5/1pood)
100 Walking Lunge Steps
100 Knees-to-Elbows
100 Push Presses (45/35 lb)
100 Superman
100 Wall Ball Shots (20/14 lb)
100 Burpees
100 Double-Unders
(38min)
KICKBOXING
1: Metcon (No Measure)
Combos
A. Teep(Lead)-Middle Kick (Rear)
B. Teep(Lead)-Switch Middle Kick (Lead)
C. 1 – Rear Elbow
D. 1-2-Lead Elbow
E. Check – Lead Body Kick
F. Drop down 2 – 3- Rear Body Kick
G. Check into Superman Cross – Lead Body Kick
2: Kickiboxing part2 V2 (No Measure)
3 rounds of
30seconds ON
10seconds REST
EACH Combos for the day
Round 1-3: A
Round 4-6: B
Round 7-9: C
Round 10-12: D
Round 13-15: E
Round 16-18: F
Round 19-21: G
Round 22-24: Free Fight!
3: Metcon (No Measure)
Self defense