CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Ski 5 GHDs to parallel or Abmat Sit Ups 30-second Shuttle Run 4 Box Step Ups (24/20) 2. Workout Prep With partner: 20 second Ski (each) 5 GHDs or Abmat Sit Ups (each) 20-second Bike Erg…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 30-second Air Bike (build-in pace) 5 Kip Swings 3 Kipping Pull-Ups (Or Jumping Pull-Ups) 5 Roll and Reach 3 Snatch deadlift (empty bar) 3 Hang Muscle Snatch (empty bar) 3 Power…

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 10 Cossack Squats 10 Box Step Ups 5 Back Squat (Build in weight) 10 Deadbugs 2. Strength 5 sets x 5 Back Squats (80%) -Complete a set…

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 10 Cossack Squats 10 Box Step Ups 5 Back Squat (Build in weight) 10 Deadbugs 2. Strength 5 sets x 5 Back Squats (80%) -Complete a set…

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 10 Cossack Squats 10 Box Step Ups 5 Back Squat (Build in weight) 10 Deadbugs 2. Strength 5 sets x 5 Back Squats (80%) -Complete a set…

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 10 Cossack Squats 10 Box Step Ups 5 Back Squat (Build in weight) 10 Deadbugs 2. Strength 5 sets x 5 Back Squats (80%) -Complete a set…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 3 sets: 100m Run (build in pace) 4 Toes to Bar 2 Box Jumps (build in height) Workout Trick-or-Treating (Time) Freedom (RX’d) 1600m Run 80 Toes to Bar 40 Box Jumps…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 3 sets: 100m Run (build in pace) 4 Toes to Bar 2 Box Jumps (build in height) Workout Trick-or-Treating (Time) Freedom (RX’d) 1600m Run 80 Toes to Bar 40 Box Jumps…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 3 sets: 100m Run (build in pace) 4 Toes to Bar 2 Box Jumps (build in height) Workout Trick-or-Treating (Time) Freedom (RX’d) 1600m Run 80 Toes to Bar 40 Box Jumps…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 3 sets: 100m Run (build in pace) 4 Toes to Bar 2 Box Jumps (build in height) Workout Trick-or-Treating (Time) Freedom (RX’d) 1600m Run 80 Toes to Bar 40 Box Jumps…