CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Row 5 Half Kneeling Single Arm Dumbbell Strict Press (each) 10 Alt. V-Ups 10 Bird Dogs 5 Downward Dog to Upward Dog 2. Strength 6 sets 3 Dead-Stop Shoulder Press (Build in weight)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 5 Muscle Cleans (empty bar) 5 Push Press (empty bar) 4 Back Rack Step Back Lunges (empty bar) 2. Strength 5 sets 10 Back Rack Step Back Lunges…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 5 Muscle Cleans (empty bar) 5 Push Press (empty bar) 4 Back Rack Step Back Lunges (empty bar) 2. Strength 5 sets 10 Back Rack Step Back Lunges…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 5 Muscle Cleans (empty bar) 5 Push Press (empty bar) 4 Back Rack Step Back Lunges (empty bar) 2. Strength 5 sets 10 Back Rack Step Back Lunges…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 5 Muscle Cleans (empty bar) 5 Push Press (empty bar) 4 Back Rack Step Back Lunges (empty bar) 2. Strength 5 sets 10 Back Rack Step Back Lunges…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 5 Muscle Cleans (empty bar) 5 Push Press (empty bar) 4 Back Rack Step Back Lunges (empty bar) 2. Strength 5 sets 10 Back Rack Step Back Lunges…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 5 Muscle Cleans (empty bar) 5 Push Press (empty bar) 4 Back Rack Step Back Lunges (empty bar) 2. Strength 5 sets 10 Back Rack Step Back Lunges…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 Bike (easy pace) 1:00 Shuttle Run (light) -build in pace and note how many calories/shuttle runs are completed in a minute- 2. Workout Prep 2 sets: 30-second Air Bike (moderate pace) 30-second Shuttle Run (moderate pace)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 Bike (easy pace) 1:00 Shuttle Run (light) -build in pace and note how many calories/shuttle runs are completed in a minute- 2. Workout Prep 2 sets: 30-second Air Bike (moderate pace) 30-second Shuttle Run (moderate pace)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 Bike (easy pace) 1:00 Shuttle Run (light) -build in pace and note how many calories/shuttle runs are completed in a minute- 2. Workout Prep 2 sets: 30-second Air Bike (moderate pace) 30-second Shuttle Run (moderate pace)…