GYM1010

CrossFit Juke Joint – CrossFit

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Warm-up

Gymnastics HS Warm up (No Measure)

2 rounds of

10 Thoracic Extension Rotation (5 on each side)

10 Hollowrocks

10 Superman

10 Push-ups

10 HS-Kick

HOME WOD

Equipments Needed: None, Ab-mat (Optional)

Make sure do Part A and B both.

A: Metcon (AMRAP – Rounds and Reps)

AMRAP10

5 Sit-up

5ft HS-Walk

10 Sit-up

10ft HS-Walk

15 Sit-up

15ft HS-Walk

*each 5ft HS-Walk is 1 rep, athlete may start HS-Walk from where he/she falls in case of falling. Of course, our goal is to be able to do all HS-Walk without falling
Scaling for HS-walk: HS- Kick

B: Metcon (Time)

3 rounds for time

10 Break Dancers with Push-up

15 Hand Plank Arch/Hollow

10 Hollow Body roll tuck up & V-up

20 Reverse Snow Angel
This is tweaked from Invictus Gymnastics Core workout.

All the explanation and demo on movements are in this link.

https://www.instagram.com/tv/B-npFGUA4ia/?igshid=17pak7w2ygrg5