CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Machine 5 Kip Swings 10 Alternating V-ups 5 Clean Deadlifts (empty bar) 5 Hang Muscle Cleans (empty bar) 5 Power Cleans (empty bar) 2. Workout Prep With Partner 3 sets: 5 Synchro Toes…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec assault bike (easy) 20 sec assault bike (mod) 10 sec assault bike (hard) 5 Wall Balls (focus on arm cycling) 5 world’s greatest stretch (each side) 2.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry Or Banded 7’s Warmup -into- 6 min AMRAP 30 sec Row 10 sec handstand hold 10 kip swings 10 Plate Press Overhead 10 Plate Bent Over Row 2. Workout Prep 3 sets: 5/4 Calorie…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 30 sec single/double unders 5 Double Dumbbell Deadlift (between feet) 5 Double Dumbbell Hang Snatches 5 Double Dumbbell Squats 2. Workout Prep 2 sets: 10 Double Unders 2 Hang Dumbbell…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 3 Sets 5 Min at RPE3, 30 Sec at RPE1 45 Sec at RPE7, 30 Sec at RPE1 15 Sec at RPE9 *Rest 90…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 3 sets: 1:00 Machine 5 Kipping Knee raises 5 inch worms 10-second handstand hold 2. Workout Prep 3 sets: 3 Toes to Bar 3 Handstand Push ups Workout Metcon (Time)…

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

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10 min AMRAP 1 min choice of machine 3 Up-Downs 5 Single Arm Dumbbell Thrusters (each/lightweight) 5 Box Step Ups (each side) 2. Workout Prep 2 sets: With Partner 6 Alternating V-Ups (Each/ while partners hold…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Bike (Build in pace every 30 seconds) -into- 3 sets: 30 Single Unders 10 Kettlebell Suitcase Deadlifts (each) 10 Kettlebell Single Arm Up Right Row (each) 2. Workout Prep 3 sets: 10 Double Unders 1…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 sets: 30 second Row (Only Legs) 30 second Row (Arms Only) 30 second Row (Regular) 2. Workout Prep 2 sets: 5/4 Calorie Row (build in pace) 5 Push Ups Rest 30 seconds between sets Workout…