CrossFit Juke Joint – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo Warmup
-into-
6:00 AMRAP
30-second Air Bike
10 Suitcase Sit Ups
8 Alternating Dumbbell Snatches (light weight, practice the transition)
2. Workout Prep
3 sets:
5/4 Calorie Air Bike (build in pace)
3 V-Ups
4 Alternating Dumbbell Snatch (build in weight)
Workout
Workout (2 Rounds for time)
French Fried Potatoes
Freedom (RX’d)
2 sets (1 set every 10:00)
20/16 Calorie Air Bike
20 V-Ups
25 Alternating Dumbbell Snatches (50/35)
20/16 Calorie Air Bike
20 V-Ups
(KG conv: 22.5/15 DB)
Independence
2 sets (1 set every 10:00)
16/13 Calorie Air Bike
15 V-Ups
25 Alternating Dumbbell Snatches (35/25)
16/13 Calorie Air Bike
15 V-Ups
(KG conv: 15/10 DB)
Liberty
2 sets (1 set every 10:00)
12/10 Calorie Air Bike
16 Sit Ups
20 Alternating Dumbbell Snatches (light)
12/10 Calorie Air Bike
16 Sit Ups
Target time each set: 6-7 minutes
Time cap each set: 8 minutes
Strength/Accessory
Mayhem Mini-Pump –Arms and Shoulders (Checkmark)
4 Rounds
12 Plate Front Raise @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality
-Rest 1 min between rounds-
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
GYM1010 
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