CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Air Bike (build in pace) 6 Box Step Ups 3 Up Downs to Bar 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build in pace) 2 Box Jump Overs (build in height) 2 Burpee to…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Air Bike (build in pace) 6 Box Step Ups 3 Up Downs to Bar 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build in pace) 2 Box Jump Overs (build in height) 2 Burpee to…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 5 Dynamic Squat Stretches 10 Cossack Squats -into- 8:00 AMRAP 10 Roll and Reach 10 Dead bugs 5 Back Squats (build across sets) 5 Hand Release Push Ups 2. Strength 10-12 Minutes Heavy Single Back Squat 3.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 6:00 AMRAP 5 Kip Swings 5 Hanging Knee Raises 8 Dumbbell Snatches (light) 4 Inch Worms 2. Workout Prep 2 sets: 5/ Calorie Row 4 Hang Dumbbell Snatch (build in weight) 3 Toes…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Jog -into- 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) 2. Strength 10-12 minutes Heavy Single Deadlift 3. Workout Prep 3 Sets 50m Run (build…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Here we go again! (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall Ball Sit Ups (20/14) (KG conv: 9/6 WB) Independence Every 2:00 (8 sets) 12 Box Jump Overs (20/16) 16 Wall Ball Sit Ups…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (10-12 minutes) -into- 8:00 AMRAP 20-second Air Bike 50m Run 30 Single Unders 2. Workout Prep 2 sets: 100m Run (at workout pace) 20-second Bike (at workout pace) Workout The Tanners (4 Rounds for calories) Freedom…

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 3 Inch Worms 5 Clean Grip Deadlifts (PVC – Empty bar) 4 High Hang Muscle Cleans + Shoulder Press (PVC – Empty bar) 3 Hang Power Clean and Push Press (PVC…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 2x50ft Shuttle Run 5 Kip Swings 10 Alt. V-Ups 5 Back Squats 3 Worlds Greatest Stretch (each side) 2. Strength Back Squat for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Bike (build in pace) 10 Roll and Reach 5 Inch Worms 2. Workout Prep -With Partner- 2 Sets: 5/4 Calorie Air Bike (practice transitions) 2 Synchro Burpees Workout 343 (Time) Freedom (RX’d) Teams of 2: 343/275…