Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) “BikeErg Lactate Threshold” 5 Min at RPE3 -Rest 1 Min- 4 Sets…

Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- Every minute (7:00) 5/4 Calorie Row 4 Wall Ball Thrusters 3 Box Step Ups 2. Workout Prep 3…

Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 min Machine -into- 4 World’s Greatest Stretch (each side) -into- 3 sets (PVC or Empty Bar) 3 Muscle Snatch 3…

Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 8 min AMRAP 25-sec assault bike (easy) 25-sec assault bike (moderate) 10-sec assault bike (hard) 5 Jumping Squats 5 Down Dog/Seal…

Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 6 min AMRAP 10 Box Jumps (low) 3 Shoulder Press (empty bar) 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3:00 Assault Bike or Echo Bike (Alternate 30 secs Moderate/fast into 30 secs slow) -into- 3 Sets 10 PVC Pass Throughs 5 Snatch Grip Shoulder Press (PVC) 5 Overhead Squats (PVC) with Hip Cycle or Banded 5…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 3 sets: 10 Lateral Hops over the rower (or line hops) 3 Inch Worms 10 Air Squats 2. Workout Prep 2 sets: 5/4 Calorie Row 2 Burpee Over Rower Workout (Time) Elsa and Anna…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) “BikeErg Lactate Threshold” 10 Min at RPE3 -Rest 1 Min- 2000m at RPE6, -Rest 1 Min- 5 Sets 500m at RPE6 2 Min at RPE3 *No Rest between…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 1 set: 2:00 Ski 2:00 Row (slow and steady) 2. Workout Prep 1 set: 5/4 Calorie Ski 5/4 Calorie Row (at workout pace) Workout (Time) 2022 into 2023! Freedom (RX’d) Teams of 2 10 sets (each/1:1) 23/18…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 Rounds: 1:00 Row 25 Single Under 10 Alt. Leg V-Up 5 Wall Ball Front Squats 5 Wall Ball Push Press 2. Workout Prep 1 Set (at workout pace) 5 Wall Balls (at…