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 2 sets: 100m Run (Build in pace) 10m Any Object Carry (build in weight) Workout Track and Field (2 Rounds for time) Freedom (RX’d) For time: 1600m Run -At the 12:00…

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 2 sets: 100m Run (Build in pace) 10m Any Object Carry (build in weight) Workout Track and Field (2 Rounds for time) Freedom (RX’d) For time: 1600m Run -At the 12:00…

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 45-second Row OR (10yd Sled Pull Standing + 10yd Sled Pull Seated (empty)) 5 Inchworm 3 Pike Push Ups 2. Workout Prep 2 sets: 2 Handstand Push Ups 1 Strict Handstand…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 45-second Row 5 Hanging Knee Raises 4 Dumbbell Snatches (building) 5 Cat/Cows 2. Workout Prep 2 sets: 50m Run 4 Toes to Bar 4 Alternating Dumbbell Snatches (build in weight) Workout Dickies Triplet (Time) Freedom (RX’d)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 45-second Row 5 Hanging Knee Raises 4 Dumbbell Snatches (building) 5 Cat/Cows 2. Workout Prep 2 sets: 50m Run 4 Toes to Bar 4 Alternating Dumbbell Snatches (build in weight) Workout Dickies Triplet (Time) Freedom (RX’d)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Air Bike 5 Inch Worms 3 Broad Jump + Vertical Jump 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (At workout pace) 2 Burpees Over 12″ block (or makeshift 12” structure) Workout Firestorm (Time) Freedom…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Ski or Row 5 Deadlifts (empty bar – build across) 1 Rope Climb Pull or 2 Zombie Climbs (Or 10 Ring Rows) 10 V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Ski (Or Row) 5 Deadlifts (build…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Tamales (Time) Freedom (RX’d) Teams of 2 10-9-8-7-6-5-4-3-2-1 Bench Press (155/95) Partner Holds Double Kettlebell Front Rack (2×53/2×35) (KG conv: 70/47.5 BP, 24/16 KBs) Partner one completes 10 reps while partner 2 holds 2 KBs. Then the switch and partner two performs 10 bench…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Cossacks Squats 10 Banded Pass Throughs 10 RIng Row 3 Muscle Snatch (PVC-Empty Bar) 3 Snatch Push Press (PVC-Empty Bar) 3 Overhead Squats (PVC-Empty Bar) 2. Workout Prep With Team 3 sets: (each)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Single Unders 10 Alternating V-Ups 5 Inch Worms 2. Workout Prep 2 sets: 10 Double Unders 4 V-Ups 1 Wall Walk Gymnastics Strict Handstand Push-ups: Week 3 (Checkmark) 10 minute EMOM Odd Minute: Freedom: 20 Handstand…