GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

Rope Climb Progression

Work on the techniques

Rope Climb J-Hook:

https://youtu.be/nI4MijQJ_No
(10min)

B: Metcon (Time)

For time,

2 rounds of

5-4-3-2-1

Rope Climbs

Sandbag Burpee Over 48″ Box 150/100
(30min)

https://youtu.be/mvVp9MZ2LqQ

HOME WOD

a: Metcon (3 Rounds for reps)

3rounds of

1:00 Max Mountain Climbers

1:00 Max Alternating Jumping Lunges

1:00 Max Box/Chair Step Ups

1:00 Max Chair Dips

1:00 Rest
Post total reps for each round

b: Metcon (3 Rounds for reps)

3 rounds of

1:00 Max Double Dumbbell Shoulder to Overhead (50s/35s)

1:00 Max Alternating Jumping Lunges

1:00 Max Double Dumbbell Box Step Overs (50s/35s)

1:00 Max Strict Handstand Push Ups

1:00 Rest
Post total reps for each round