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 Jump Rope 10 Single Arm Alternating Dumbbell Bench Press 10 Deadbugs 5 Pike Push Ups 2. Strength Build up to a Heavy 3-rep Pause Bench Press (2-3 seconds) in 12-15 minutes 3.…

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 Jump Rope 10 Single Arm Alternating Dumbbell Bench Press 10 Deadbugs 5 Pike Push Ups 2. Strength Build up to a Heavy 3-rep Pause Bench Press (2-3 seconds) in 12-15 minutes 3.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 1:00 Bike 10 Walking Lunges 3 Inchworms 10 V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Bike (build in pace) 10ft Front Rack Walking lunge (build in weight) Workout The Amazing Race (5…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 1:00 Bike 10 Walking Lunges 3 Inchworms 10 V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Bike (build in pace) 10ft Front Rack Walking lunge (build in weight) Workout The Amazing Race (5…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 1:00 Bike 10 Walking Lunges 3 Inchworms 10 V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Bike (build in pace) 10ft Front Rack Walking lunge (build in weight) Workout The Amazing Race (5…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 1:00 Bike 10 Walking Lunges 3 Inchworms 10 V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Bike (build in pace) 10ft Front Rack Walking lunge (build in weight) Workout The Amazing Race (5…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 1:00 Bike 10 Walking Lunges 3 Inchworms 10 V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Bike (build in pace) 10ft Front Rack Walking lunge (build in weight) Workout The Amazing Race (5…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Jump Rope 5 Up Downs over Line 10 Suitcase Deadlifts (each) 10 Glute Bridges 5 Downward dog to Upward Dog Transition 2. Strength Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip) 12:00-15:00 minutes 3.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Jump Rope 5 Up Downs over Line 10 Suitcase Deadlifts (each) 10 Glute Bridges 5 Downward dog to Upward Dog Transition 2. Strength Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip) 12:00-15:00 minutes 3.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Jump Rope 5 Up Downs over Line 10 Suitcase Deadlifts (each) 10 Glute Bridges 5 Downward dog to Upward Dog Transition 2. Strength Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip) 12:00-15:00 minutes 3.…