CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm-up or Banded 7’s -into- 6 min AMRAP 10-sec handstand hold 5 Alt V-ups (each side) 5 Knees to elbows 5 Stepback Lunges w/ plate…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 30-second Assault Bike 5 Deadlifts (empty bar – build across sets) 10 Single Arm Dumbbell Shoulder Press (each) 10-second Handstand Hold…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup Or Banded 7’s -into- 6 min AMRAP 30-second Ski (Or Row) (easy pace) 5 GHD’s to parallel 5 Kip Swings 5 Scap Pullups 2.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Warm Up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 3 sets: 5 Bench Press (empty bar – build across) 10 Plate toe touch (each side) 3 Box Step Up (each…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Assault Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec fast Workout Metcon (Time) “Echo Bike / Assault Bike Lactate Tolerance &…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Row (easy pace) -into- 3 sets 10 Single Arm Dumbbell Press (each/light) 10 Deadbugs 10 Banded Rows 2. Workout Prep 3 sets: 1:00 Amrap 5 Bench…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry -into- 5 min Row (increasing pace across 5 minutes) -into- 5 min AMRAP 3 Power Cleans (empty bar – build across) 5 Alt. V-ups (each…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 30 sec Ski (easy pace) 30 sec Run (easy pace) 5 Synchro Dumbbell Shoulder Press (each side – light weight) 5 Deadlifts (empty bar) 2.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup -into- Hip Halo Warmup -into- 7 min AMRAP 30 sec ski erg (easy pace) 4 Thrusters (empty bar – build across) 2 Zombie Climbs…