GYM1010

CrossFit Juke Joint – CrossFit

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Warm-up

Warm Up (No Measure)

2 rounds

30 Jumping Jacks

10 Hallowrocks

10 superman

Then

6min Squat snatch warm up with PVC to Barbells

6min Set your barbell, DB and Box and do each 3 reps for each movements to be warmed up and to check the spaces for safe and fun workout.

READY FOR WOD!
(15-18min)

Workout

Lu C (2 Rounds for reps)

Freedom (RX’d)

AMRAP 18 (reps)

6 Squat snatches 75/55

6 Pull up

6 Burpee Box jump over 24/20

-Rest 5 min-

AMRAP 6 (reps)

12 DB Good morning 50/35

31 second plank hold

18 DB Goblet squat 50/35

Independence

AMRAP 18 (reps)

6 Squat snatches 55/35

6 Jumping Pull up

6 Burpee Box jump over 24/20

-Rest 5 min-

AMRAP 6 (reps)

12 DB Good morning 35/25

31 second plank hold

18 DB Goblet squat 35/25

Liberty

AMRAP 18 (reps)

6 Squat snatches 45/35

6 Ring rows

6 Burpee Box step over 20/20

-Rest 5 min-

AMRAP 6 (reps)

12 DB Good morning Light

31 second plank hold

18 DB Goblet squat Light
(29min total)

Cooldown/Mobility

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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