CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm Up -into- 2 sets 10 PVC Pass Throughs 5 PVC OVHS -into- 6 min AMRAP 30-sec assault bike 5 Wall ball Squats 5 Wall ball Push press 5 Stepback Lunges (each side) 2. Strength…

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” 2 Rounds 3x (2 Min at RPE7, 3 Min at RPE7.5) *Rest 5 Min at RPE2 between rounds. Total: 35 Min Workout Two (Time) “Workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec Assault Bike 5 Front Squats (Empty Bar – Build Across) 5 Up downs 6 Lateral Bar Hops 2. Workout Prep 3 sets: (with partner) 5/4 Calorie Bike (each)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup or Banded 7’s -into- 3 sets: 50m Jog 10 sec handstand hold 5 Single Arm Dumbbell Press (each side) 5 Scap Pull-ups 2. Workout Prep 1 set: 100m Run 5 Handstand Push Ups Workout…

Announcements Thanksgiving Holiday Schedule Thursday, 11/24/22 Thanksgiving Day and Friday, 11/25/22, all classes canceled. Only 9am special Classes. Sign up on Wodify Thursday 11/24/22 1pm Thanksgiving Feast potluck. Come join us if you are away from home and family CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing…

Announcements Thanksgiving Holiday Schedule Thursday, 11/24/22 Thanksgiving Day and Friday, 11/25/22, all classes canceled. Only 9am special Classes. Sign up on Wodify Thursday 11/24/22 1pm Thanksgiving Feast potluck. Come join us if you are away from home and family CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing…

Announcements Thanksgiving Holiday Schedule Thursday, 11/24/22 Thanksgiving Day and Friday, 11/25/22, all classes canceled. Only 9am special Classes. Sign up on Wodify Thursday 11/24/22 1pm Thanksgiving Feast potluck. Come join us if you are away from home and family CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec bike erg 5 jumping air squats 4 Single Arm Dumbbell Deadlift (each side) 4 Single Arm Dumbbell Hang Snatch (each side) 4 Alt. Dumbbell Snatch (total – practice…

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” 3 Rounds 7x (20 Sec at RPE7.5, 40 Sec at RPE7) *Rest 5 Min at RPE2 between rounds. Total: 30 Min Workout Two (Time) “Luigo…