GYM1010

CrossFit Juke Joint – CrossFit

View Public Whiteboard

A: Metcon (Time)

As teams of 2,

For time,

100 Box Jump Over 20″

100 Deadlift 115/85

100 Bench Press 115/85

20 10ft legless rope climbs (from seated position)
(40min)

HOME WOD

B: Metcon (Time)

For time

100 Push up

100 Sit up

100 Air squat

50 Burpee

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A

1- Rear Body Kick -3- Rear low Kick – Lead Body Kick -Step back into Southpaw – Step back into Orthodox -1- 2

Combo Pt. B

1- 2- 3& Step to the side – 2-Weave under right – 2 – 3- 2-

Slip – 2 – Lead Body Kick

Kicks/Strikes

Round Kick Walking Back Kick

Round Kick Flying Back Kick

2: Kickboxing Pt. 2 (No Measure)

4 rounds of 2min ON/1min OFF

Round 1-Combo Pt. A

Round 2-Combo Pt. B

Round 3-Kicks/Strikes

Round 4-Combo Pt. A+B

3: Metcon (No Measure)

Self Defense