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 45-second Row 10 Alternating V-Ups 5 Dynamic Squat Stretches 5 Wall Balls 5 Kip Swings 2. Workout Prep 2 sets: 5/4 Calorie Row (at workout pace) 4 Wall Balls 3 Toes to Bar Workout Survivor (5 Rounds for…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 10 Alternating V-Ups 5 Dynamic Squat Stretches 5 Wall Balls 5 Kip Swings 2. Workout Prep 2 sets: 5/4 Calorie Row (at workout pace) 4 Wall Balls 3 Toes to Bar Workout Survivor (5 Rounds for…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 10 Alternating V-Ups 5 Dynamic Squat Stretches 5 Wall Balls 5 Kip Swings 2. Workout Prep 2 sets: 5/4 Calorie Row (at workout pace) 4 Wall Balls 3 Toes to Bar Workout Survivor (5 Rounds for…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 10 Alternating V-Ups 5 Dynamic Squat Stretches 5 Wall Balls 5 Kip Swings 2. Workout Prep 2 sets: 5/4 Calorie Row (at workout pace) 4 Wall Balls 3 Toes to Bar Workout Survivor (5 Rounds for…

Announcements OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15, 12/22, 12/29, 1/5 Ask SUNG for the access CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Chocolate and Strawberries (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict…

Announcements OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15, 12/22, 12/29, 1/5 Ask SUNG for the access CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm-Up (10-12 minutes) – into – 3 sets: 10 Roll and Reach 5 Inch Worms 5 Sandbag…

Announcements OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15, 12/22, 12/29, 1/5 Ask SUNG for the access CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm-Up (10-12 minutes) – into – 3 sets: 10 Roll and Reach 5 Inch Worms 5 Sandbag…

Announcements OPEN GYM SUNDAYS! STAY STRONG, STAY FIT HOLIDAY SEASON! 10am-2pm 12/8, 12/15, 12/22, 12/29, 1/5 Ask SUNG for the access CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo + Banded 7s -into- 8:00 AMRAP 5 Up Downs 5 Front Squats (empty bar) 5 Push…