GYM1010

CrossFit Juke Joint – CrossFit

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A: Snatch (NO FEET, 4×2@65%)

(15min)

B: Metcon (No Measure)

Rope Climb Progression
(10min)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

3 Snatch 165/125

2 Rope Climbs
Scales:

Snatch

155/115, 135/95, 115/85, 95/65, 75/55

Rope Climbs

1 Rope Climbs=4 Rope Get ups

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HOME WOD

D: Metcon (Time)

For time

100 Jumping jack

75 Air squat

50 Push up

25 Burpee

E: Metcon (Time)

For time,

10-9-8-7-6-5-4-3-2-1 reps of

INCHWORM WITH A PUSH UP

https://youtu.be/TRuhe4grOK8

REVERSE CRUNCH

https://youtu.be/PHnumVAx9Zo

GLUTE BRIDGE
Glute Bridge:

Lying flat on the ground, bring your legs to a ninety degree angle with your feet flat on the ground. Keep your arms on the ground beside you. Push your heels down. Lift your hips off the ground so they line up with your knees and shoulders. Squeeze your glutes and hold for a moment at the top of the movement. Decend back to your start position and repeat.