GYM1010

CrossFit Juke Joint – CrossFit

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A: Metcon (AMRAP – Reps)

EMOM 20

Min 1 – 15 Box Jump

Min 2 – 15 WB Shots 10ft/9ft 20/14#

Min 3 – 15 Russian KB Swing 70/53

Min 4 – 15 Sit up

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

15 Burpee

30 Calorie row
Compare to 11/9/20

HOME WOD

C: Metcon (Time)

For time,

5 rounds of

5 Hand release push up

30 second low plank

5 Hand release push up

30 second low pank

D: Metcon (Time)

For time

10 rounds of

20 DB lateral lunge

Perform 20 reps per set, alternating sides until all reps are complete.

https://youtu.be/A3J4Pavpuqc

15 Mountain climbers

Keep your core engaged. Reach one knee to your opposite elbow. Return to your starting position and repeat with the opposite side.

10 Tuck jump

https://youtu.be/BDA3DERQKFk

E: Metcon (Time)

For time

10-8-6-4-2 reps of

ALTERNATING LEG V-UPS

https://youtu.be/vRKqaUf5ckE

ELEVATED SINGLE LEG GLUTE BRIDGE

Perform the prescribed number of reps on EACH leg per set..

https://youtu.be/I7Zwyzr8COk