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…

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 Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 30-second Air Bike 10 Ring Rows 10 Beat Swings 5 Scap Pull Ups 2. Workout Prep 2 sets: 5/4 Calorie Air Bike 3 Pull Ups 1 Chest to Bar Workout Somebody’s…