CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (Distance)
10 Rounds Row or Bike for total accumulated distance (in meter)
2 min moderate with 00:15 sec rest
(25min)
B: Metcon (No Measure)
NFT
2 Rounds of
10 Hip Extension 45/35
12 SINGLE ARM DB SPLIT SQUATS REAR FOOT ELEVATED 50/35 (6 on each side)
https://youtu.be/nGrQMM0S7pA
Then,
2 Rounds of
10 GHD Hamstring Curl
https://youtu.be/Lgibr8od0yA
4 Seated Box Jump
(Work at moderately challenging height)
https://youtu.be/j3naSFj6naA
(20min)
GYM1010 
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