GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Split Jerk (88%x2, 90%x1, 95%x1 of 1RM C&J)

(15min)

B: Back Squat (1×2@86%)

(15min)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 HSPU

10 Hang Power Clean 95/65

25 Double Under

HOME WOD

a: Metcon (AMRAP – Reps)

For reps,

5 Rounds of

1 minute of max rep push up

2 minute of max rep Double Under (Single under if you don’t have DU)

1 minute rest

b: Metcon (No Measure)

Not for time, for quality

3 rounds of

12 Lateral Shoulder raise (6 on each side, light weight DB or Water Jug)

https://youtu.be/8Dct2dcro8E

60 seconds Single leg balance drill (30 seconds each leg, Close your eyes and keep your balance. Can be done without a pad, simply stand on the floor.)

https://youtu.be/H7kwqiDc4kI