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…

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…

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…

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…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 30-second Jump Rope 5 Single Arm Dumbbell Shoulder Press (each) 10 Deadbugs 5 Back Squat (Build in weight) 2. Strength 4 sets x 4 Back Squats (85%) -Complete…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 30-second Jump Rope 5 Single Arm Dumbbell Shoulder Press (each) 10 Deadbugs 5 Back Squat (Build in weight) 2. Strength 4 sets x 4 Back Squats (85%) -Complete…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 30-second Jump Rope 5 Single Arm Dumbbell Shoulder Press (each) 10 Deadbugs 5 Back Squat (Build in weight) 2. Strength 4 sets x 4 Back Squats (85%) -Complete…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 30-second Jump Rope 5 Single Arm Dumbbell Shoulder Press (each) 10 Deadbugs 5 Back Squat (Build in weight) 2. Strength 4 sets x 4 Back Squats (85%) -Complete…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 30-second Jump Rope 5 Single Arm Dumbbell Shoulder Press (each) 10 Deadbugs 5 Back Squat (Build in weight) 2. Strength 4 sets x 4 Back Squats (85%) -Complete…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Candy Corn (Time) Freedom (RX’d) Every minute (14 minutes) 10 Kettlebell Swings (53/35) (Or Sand-ball Slams (50/30)) 10 Push Ups (KG conv: 24/16 KB, 22.5/15 SB) Independence Every minute (14 minutes) 10 Kettlebell Swings (35/26) (Sand-ball Slams 35/25) 8 Push Ups (KG conv: 16/12…