GYM1010

CrossFit Juke Joint – CrossFit

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A: Metcon (AMRAP – Reps)

EMOM 16

Min 1 – 30 second AMRAP Push up

Min 2 – 30 second AMRAP Ring row

Min 3 – 30 second AMRAP Banded Bar lever

Min 4 – 30 second AMRAP Strict chin up

B: Metcon (No Measure)

Pull up progression/efficiency work
(10min)

C: Metcon (AMRAP – Reps)

Complete as many calories on the rower as possible in 10 minutes of:

10 strict handstand push-ups

20 pulls on the rower

Post calories rowed to comments.

D: Metcon (No Measure)

NFT

3 rounds of

1min Plank hold

1min Wall sit

1min Rest
(9min)

HOME WOD

Do E, F and D

E: Metcon (Time)

For time,

40-30-20-10 reps of

Burpee

Reverse Lunge

F: Metcon (Time)

For time,

3 rounds of

30 SIDE PLANK WIND MILL

(15 reps per side)

https://youtu.be/AdqLhzf8AWo

10 INCHWORM WITH A PUSH UP

https://youtu.be/TRuhe4grOK8