GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (Time)

For time,

50 Cal Row

50 HSPU

50 L Pull-up

50 SDHP 95/65

50 Inverted Burpees

50 TTB

50 Cal Row
(45min)

L Pull up:

https://youtu.be/F57SgTZ-frg

Inverted Burpee:

https://youtu.be/M6_nkTKhaFY

Compare to 11/23/18

HOME WOD

a: Metcon (Time)

For Time

1 to 10 to 1 Reps (Pyramid with Multipliers) of:

1 Burpee

2 Mountain Climbers

3 Sit-Ups

With a running clock, as fast as possible perform each round of the pyramid, do the following movements with their corresponding multipliers: 1 Burpee, 2 Mountain Climbers, and 3 Sit-Ups.

The way this workout is designed is you have a pyramid that goes 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 and for each level of the pyramid, you do the listed movements and their multipliers.

So for level 1 you do 1 Burpee, 2 Mountain Climbers, 3 Sit-Ups, then for level 2 you do 2 Burpee, 4 Mountain Climbers, 6 Sit-Ups, level 3 you do 3 Burpees, 6 Mountain Climbers, 9 Sit-Ups…etc. all the way to level 10 where you do 10 Burpees, 20 Alt Mountain Climbers, 30 Sit-Ups. Then you go back to 9 and work your way down to 1.