CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7s -into- 10 min AMRAP 30-sec row (easy) 30-sec row (mod) 30-sec row (hard) 10-sec handstand hold 5 Single Arm Dumbbell Press (each side) 5 Tempo Bench Press (Empty Bar)(3 sec down) 2. Workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7s -into- 10 min AMRAP 30-sec row (easy) 30-sec row (mod) 30-sec row (hard) 10-sec handstand hold 5 Single Arm Dumbbell Press (each side) 5 Tempo Bench Press (Empty Bar)(3 sec down) 2. Workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-second Row 30-second Jump Rope 5 Dumbbell Hang Power Cleans (light) 10 Kip Swings 3 Pull Ups 5 Inchworms 2. Workout Prep 1 set: 5/4 Calorie Row 5 Hang Dumbbell Power Cleans Gymnastics Bar…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-second Row 30-second Jump Rope 5 Dumbbell Hang Power Cleans (light) 10 Kip Swings 3 Pull Ups 5 Inchworms 2. Workout Prep 1 set: 5/4 Calorie Row 5 Hang Dumbbell Power Cleans Gymnastics Bar…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-second Row 30-second Jump Rope 5 Dumbbell Hang Power Cleans (light) 10 Kip Swings 3 Pull Ups 5 Inchworms 2. Workout Prep 1 set: 5/4 Calorie Row 5 Hang Dumbbell Power Cleans Gymnastics Bar…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-second Row 30-second Jump Rope 5 Dumbbell Hang Power Cleans (light) 10 Kip Swings 3 Pull Ups 5 Inchworms 2. Workout Prep 1 set: 5/4 Calorie Row 5 Hang Dumbbell Power Cleans Gymnastics Bar…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-second Row 30-second Jump Rope 5 Dumbbell Hang Power Cleans (light) 10 Kip Swings 3 Pull Ups 5 Inchworms 2. Workout Prep 1 set: 5/4 Calorie Row 5 Hang Dumbbell Power Cleans Gymnastics Bar…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 20-second Single Leg Glute Bridge hold (each) 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) 2. Strength 4 sets x 4 Deadlifts (85%) -Complete a set every 2:30- 3. Workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 20-second Single Leg Glute Bridge hold (each) 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) 2. Strength 4 sets x 4 Deadlifts (85%) -Complete a set every 2:30- 3. Workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 20-second Single Leg Glute Bridge hold (each) 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) 2. Strength 4 sets x 4 Deadlifts (85%) -Complete a set every 2:30- 3. Workout…