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 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Pike Push Ups 5 Deadlifts (empty bar – build across sets) 2. Strength 5 sets x 5 Deadlifts (80%) -Complete a set every 2:15- 3. Workout Prep 2 sets:…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Pike Push Ups 5 Deadlifts (empty bar – build across sets) 2. Strength 5 sets x 5 Deadlifts (80%) -Complete a set every 2:15- 3. Workout Prep 2 sets:…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Pike Push Ups 5 Deadlifts (empty bar – build across sets) 2. Strength 5 sets x 5 Deadlifts (80%) -Complete a set every 2:15- 3. Workout Prep 2 sets:…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Pike Push Ups 5 Deadlifts (empty bar – build across sets) 2. Strength 5 sets x 5 Deadlifts (80%) -Complete a set every 2:15- 3. Workout Prep 2 sets:…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Pike Push Ups 5 Deadlifts (empty bar – build across sets) 2. Strength 5 sets x 5 Deadlifts (80%) -Complete a set every 2:15- 3. Workout Prep 2 sets:…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Pike Push Ups 5 Deadlifts (empty bar – build across sets) 2. Strength 5 sets x 5 Deadlifts (80%) -Complete a set every 2:15- 3. Workout Prep 2 sets:…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Pike Push Ups 5 Deadlifts (empty bar – build across sets) 2. Strength 5 sets x 5 Deadlifts (80%) -Complete a set every 2:15- 3. Workout Prep 2 sets:…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP :45 sec Row 5 Hang Muscle Cleans (empty bar) 5 Front Squats 5 Push Press 5 Thrusters 5 Kip Swings 10 Ring Rows 2. Strength 5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets) Set…