Tuesday, 5/17/22

CrossFit Juke Joint – CrossFit

View Public Whiteboard

A: Metcon (AMRAP – Reps)

EMOM 4

5 Strict Pull up (scaled 5 3second negative pull ups)

(mixed grips and chin up grip are allowed)

EMOM 4

5 3second negative Push up

EMOM 4

4 Inverted burpees

B: Metcon (AMRAP – Reps)

EMOM 11

10/8cal row or 8/6cal bike

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

20 Pull up

20 Double Under

HOME WOD

D: Metcon (No Measure)

NFT

For QUALITY

3 roudns of

60 Single leg Calf raises

(30 on each leg)

https://youtu.be/uyviVgy6tDA

60second Tall Bird dog

(Hold for 30 seconds and then switch arm / leg for another 30 second hold per set.)

https://youtu.be/mTFFDi_JgeU

E: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

400m run

45 walking lunges

25 Push ups

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