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 3:00 Row (increase pacing every 1:00) -into- 4:00 AMRAP 6 Box Step Ups 5 Single Arm Dumbbell Shoulder Press (each) 5 Up Downs 2. Workout Prep 2 sets: 5/4 Calorie Row 2 Box Jumps 4 Dumbbell Push Press (build in…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 “It’s lights out and away we go” (5 Rounds for time) Freedom (RX’d) 5 sets 20/16 Calorie Air Bike 10 Burpee Box Jump Overs (20) -rest 2:00 between sets- Independence 5 sets 16/13 Calorie Air Bike 8 Burpee Box Jump Overs (20) -rest 2:00…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Alternating V-Ups -into- 10:00 AMRAP 5 Pike Push Ups 5 Deadlifts (empty bar – build across sets) 10 Ring Rows 30 Single Unders 2.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 1:00 Row 10 Cossack Squats 10 Bird Dogs 5 Back Squats (empty bar) 2. Strength Back Squat for load: #1: 10 reps @ 55% #2: 5 reps @ 65% #3: 5 reps @…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2 sets 1:00 Jump Rope 1:00 Run -into- 8:00 AMRAP 5 Clean Deadlifts 5 Hang Muscle Clean 5 Power Cleans 5 Inch Worms 10 Sit Ups 2. Workout Prep 2 sets: 50m Run (build in…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 10 Glute Bridges 5 Deadlifts (empty bar – build across sets) 5 Half Kneeling Single Arm Dumbbell Press. (each) 2. Strength Deadlift for…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 8:00 AMRAP 45-second Air Bike 8 Box Step Ups 4 Up Down + Get Overs 10 Banded Pass throughs 2. Workout Prep 1 set: 5/4 Calorie Air Bike 2 Burpee Box Get Overs 5/4 Calorie…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Jump Rope -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 8…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 “We got a dollar. Hey hey hey!” (10 Rounds for time) Freedom (RX’d) Every 2:00 (10 sets) 10 Dumbbell Bench Press (50s/35s) 30 Yard Sled Push (3×45/2×45) (Or 20 Jumping Split Lunges) (KG DB: 22.5s/15s, Sled: 60/40) Independence Every 2:00 (10 sets) 10 Dumbbell…