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 2 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 7:00 AMRAP: 10 Deadbugs 3 Inch Worms 5…

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 2 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 7:00 AMRAP: 10 Deadbugs 3 Inch Worms 5…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Baguette (AMRAP – Rounds and Reps) Freedom (RX’d) AMRAP 25:00 20 Lateral Box Step Ups (20) 15 Ring Rows 20 Alternating V-Ups 15/12 Calorie Air Bike Independence AMRAP 25:00 15 Lateral Box Step Ups (20) 15 Ring Rows 15 Alternating V-Ups 12/10 Calorie Air…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (12:00) -into- 2 rounds 1:00 Ski 1:00 Jump Rope 2. Workout Prep Use this time to set up equipment, practice transitions on/off the ski while building in pace, and get some double under practice. Between each…

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 (12:00) -into- 2 rounds 1:00 Ski 1:00 Jump Rope 2. Workout Prep Use this time…

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 (12:00) -into- 2 rounds 1:00 Ski 1:00 Jump Rope 2. Workout Prep Use this time…

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 (12:00) -into- 2 rounds 1:00 Ski 1:00 Jump Rope 2. Workout Prep Use this time…

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 2:00 Machine: -into- 10:00 AMRAP 10 Walking Lunge Steps + Torso Twist 10 Shoulder Taps (plank) 10-second Handstand…

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 2:00 Machine: -into- 10:00 AMRAP 10 Walking Lunge Steps + Torso Twist 10 Shoulder Taps (plank) 10-second Handstand…

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 2:00 Machine: -into- 10:00 AMRAP 10 Walking Lunge Steps + Torso Twist 10 Shoulder Taps (plank) 10-second Handstand…