GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

Muscle Up Progression

– Bar/Ring MU attempts

– MUT 3×3

– Ring Row/Ring Dips- 3-3-1-1-1

– Toe to Ring 3×3

– Ring Cast swing x 3

– Ring Picaboo swing x 3

– Low Bar Hollow Swing x 3

– Low Bar Tab Swing x 3

– High Bar Air chair x 3
(15min)

https://youtu.be/gaA5Ey5Few0

B: Metcon (AMRAP – Reps)

AMRAP 15

3-6-9-12-15-18-21-…reps of

Strict Pull up

Strict HSPU

C: Metcon (AMRAP – Reps)

Tabata Sit up

1 min Rest

Tabata V-up

HOME WOD

Do B and C

For B, You can do table pull up if you don’t have an access to a pull up bar.

Table pull up: https://youtu.be/0ZimxgwY-AQ

For C, if you need a tabata timer,

For Android:

https://play.google.com/store/apps/details?id=com.evgeniysharafan.tabatatimer&hl=en_US&gl=US

For iPhone:https://apps.apple.com/us/app/tabata-timer-training/id1016286973