CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Jump Rope 10 Cossack Squats 10 Hollow Rocks 10-second Handstand Hold 5 Pike Push Ups 2. Workout Prep 2 sets: 10 Double Unders 5 Goblet Squats (build in weight) 3 GHD’s Gymnastics Strict Handstand Push-ups: Week…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 3 Inch Worms 10 Alternating V-Ups 10 Kip Swings 5 Deadlifts (empty bar – build across sets) 2. Strength Deadlift for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Hailstorm (2 Rounds for time) Freedom (RX’d) Every minute (16:00) 200/175m Row Score your fastest and slowest times. Independence Every minute (16:00) 175/150m Row Liberty Every minute (16:00) 150/125m Row Target Time each set: 40-45 seconds Time Cap each set: 50 seconds Workout Option…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Glute Bridges 5 Deadlifts (empty bar – build across sets) 5 Strict Press (empty bar – build across sets) 10 yd sled push + 10 yd sled pull (or 5 Front Squats empty…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 10:00 AMRAP 30-second Row (build in pace) 10 Kip Swings 10 Ring Rows 5 Pike Push Ups 10 Alternating V-Ups 2. Workout Prep 3 sets: 5/4 Calorie Row (build in pace) 1 Bar Muscle Ups 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 5 Deadlifts (empty bar) 5 Hang Power Cleans (empty bar)) 5 Kip Swings 3 Inch Worms 2. Strength Deadlift for load: #1: 10 reps @ 65% #2: 5 reps @ 75%…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 5 Deadlifts (empty bar) 5 Hang Power Cleans (empty bar)) 5 Kip Swings 3 Inch Worms 2. Strength Deadlift for load: #1: 10 reps @ 65% #2: 5 reps @ 75%…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 5 Deadlifts (empty bar) 5 Hang Power Cleans (empty bar)) 5 Kip Swings 3 Inch Worms 2. Strength Deadlift for load: #1: 10 reps @ 65% #2: 5 reps @ 75%…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (PVC-empty bar) 4 Hang Muscle Snatch (PVC-empty bar) 3 Hang power Snatch (PVC-empty bar) 2 Power Snatch (PVC-empty bar) 2. Strength 10 sets x 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (10-12 minutes) -into- 6:00 AMRAP :10 Handstand Hold 5 Pike Push Ups 5 Alt. Step Ups (each leg) 50m Jog 2. Workout Prep 1 set: 100m Run (at workout pace) 1 Wall Walk 4 Alternating Single…