GYM1010

CrossFit Juke Joint – CrossFit

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HOME WOD

Metcon (No Measure)

EMOM 16

1st Min- 8 Thoracic Extension Rotations (4 each side)

2nd Min- 10 HS-Kick

3rd Min- 15 second L-sit hold

https://youtu.be/PWuBjrN-knY

4th Min- 8 Body bridges with head on the ground

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Box Jump 40/30″

20 Pistols, alternating legs
If you don’t have a box to jump, find other options like stairs, truck trunk bed, rock, etc…If you can’t find one you will do Tuck Jump with feet-hand touch.

Scale for pistol: air squats.

Toe Touch Jump:

https://youtu.be/fGwyZgyCOGc