CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 50m Run 5 Box Jumps 5 Up Downs 30-second Ski (or Row) 2. Workout Prep 1 set: 100m Run (85% of workout pace) 2 Burpee Box Jump Overs 5/4 Calorie Ski (at Workout Pace) Workout Iguana (5…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 50m Run 5 Box Jumps 5 Up Downs 30-second Ski (or Row) 2. Workout Prep 1 set: 100m Run (85% of workout pace) 2 Burpee Box Jump Overs 5/4 Calorie Ski (at Workout Pace) Workout Iguana (5…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Activation -into- 8:00 AMRAP 30-second Air Bike 5 Russian Kettlebell Swings 5 PVC Around the Worlds (each direction) 3 Tempo Front Squat (empty bar) 2. Strength 10 sets 3 Tempo Front Squat (60-70%) -rest 60-90 between sets- 3.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Activation -into- 8:00 AMRAP 30-second Air Bike 5 Russian Kettlebell Swings 5 PVC Around the Worlds (each direction) 3 Tempo Front Squat (empty bar) 2. Strength 10 sets 3 Tempo Front Squat (60-70%) -rest 60-90 between sets- 3.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Activation -into- 8:00 AMRAP 30-second Air Bike 5 Russian Kettlebell Swings 5 PVC Around the Worlds (each direction) 3 Tempo Front Squat (empty bar) 2. Strength 10 sets 3 Tempo Front Squat (60-70%) -rest 60-90 between sets- 3.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Activation -into- 8:00 AMRAP 30-second Air Bike 5 Russian Kettlebell Swings 5 PVC Around the Worlds (each direction) 3 Tempo Front Squat (empty bar) 2. Strength 10 sets 3 Tempo Front Squat (60-70%) -rest 60-90 between sets- 3.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Activation -into- 8:00 AMRAP 30-second Air Bike 5 Russian Kettlebell Swings 5 PVC Around the Worlds (each direction) 3 Tempo Front Squat (empty bar) 2. Strength 10 sets 3 Tempo Front Squat (60-70%) -rest 60-90 between sets- 3.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Two Worlds (2 Rounds for time) Freedom (RX’d) 2 sets 5 rounds 1 Rope Climb (Or 6 Strict Pull Ups) 50ft Single Dumbbell Walking Lunge (50/35) -Rest 5:00 between sets- (KG Conv 22.5/15) Independence 2 sets 5 rounds 1 Rope Climb 50ft Dumbbell Walking…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 2 sets (with partner) 100m Run (at workout pace) 3 Synchro Burpees Workout 4.40 Challenge Workout #2 Option 1 (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 44:00 AMRAP 800m Run…

Announcements OPEN GYM SATURDAY! 1/18/25 Saturday 9am is canceled, but Gym is open for OPEN gym 8:30am-2pm Let Sung know if you are coming! 571-201-2800 CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo + Banded 7s -into- 10:00 AMRAP 10 Box Step Ups 10 Dumbbell…