GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

– Jump Round kicks

– 1-2-Slip-4-3-4

– Slip – 2 – 3 – (R) Body Kick

– 3-4-3-Slip-3-(R) Body Kick

B: Metcon (No Measure)

4 Rounds of 2 minute ON/1 minute Rest

Round 1 –

Slip-2-3-(R) Body Kick

Round 2

3-4-3-Slip-3-(R) Body Kick

Round 3

Jump Round Kick – Pyramid 1-5, 5-1. Alternating legs

Round 4

1-2-Slip-4-3-4-Slip-2-3-(R)Body Kick-3-4-3-Slip-3-(R) Body Kick

C: Metcon (No Measure)

Kick and Punch Sung!

HOME WOD

a: Metcon (Time)

“(Home)WORK #31”

For time,

4 rounds of

12 push ups

24 sit ups

12 tricep dips

https://youtu.be/6kALZikXxLc

24 glute bridges

https://youtu.be/9NkNgFc_-Ys

12 plank up-downs

https://youtu.be/L4oFJRDAU4Q

24 flutter kicks

https://youtu.be/ZB1SwBRVLCc