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: 30 Second Assault Bike 5 Kip Swings + 3 Pull Ups 8 Air Squats + Box Step Up 10 Alternating Dumbbell Snatch 2. Workout Prep 2 sets: 4…

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” 18 Min at RPE3 -Rest 2 Min- 12 Min at RPE3 -Rest 2 Min- 6 Min at RPE3 Workout Metcon (3 Rounds for time)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 Amrap 30-second Bike 30 Single Unders 10 Ring Rows 10 Air Squats 2. Workout Prep With Team of 3: 2 sets: (rotate through) 5/4 Calorie Bike Erg 10 Double Unders 4 Dumbbell Hang Power Cleans…

Announcements Saturday, 10/8/22 8am CrossFit Class is cancelled. I and many of us are going to Pura Vida CrossFit for working out to celebrate Kandi’s life (Tawnya’s mother who just passed away a few days ago.) at 9am. Come join us at Pura Vida CrossFit CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm up (10-15 minutes) 2. Workout Prep 3 sets (each) 100m Run (Build up to workout pace) -rest 20 seconds between sets- Workout Metcon (8 Rounds for time) “You Really Are” Freedom (RX’d) Teams of…

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 + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warm-up -into- 3 Rounds (each) Partner Rowling (Max 5 penalty synchro burpees) 2. Workout Prep 2 sets: 5/4 Calorie Row 2 Burpee Over Rower Workout Metcon (Time) “What I See” Freedom (RX’d) 27-21-15-9 Calorie…

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 + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe…

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” 10 Sets 200m at RPE7 400m at RPE2-3 *No Rest between sets.### WHAT IS RPE? * RPE means Rate of Perceived Exertion. We…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 Amrap 30-second Bike 30 Single Unders 10 Ring Rows 10 Air Squats 2. Workout Prep With Team of 3: 2 sets: (rotate through) 5/4 Calorie Bike Erg 10 Double Unders 4 Dumbbell Hang Power…