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 Roll and Reach 10 Dynamic Squat Streches 10 Half Kneeling Single Arm Dumbbell Press (each) 5 Inchworms 5 Ring Rows 20 Single Unders 2. Workout Prep 2 sets (each-with partner) 100m Row 10…

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 2:00 Machine -into- 8:00 AMRAP 25m Lizard Crawl 10 Cossack Squats 5 Back Squats (empty bar-build across sets) 5 Pike Push Ups 8 Box Step Ups 8 Ring Rows 2. Strength Back Squat for load: 10 reps @ 65%…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds of “Rowling” +5 SIngle Unders for every meter over/under 100m (5m Limit (25 single unders)) 2. Workout Prep 1 set: 5/4 Calorie Row (at workout pace) 10 Double Unders 10 Single Unders Workout The Blur (Time) Freedom…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 6:00 AMRAP 8 Roll and Reach 4 Single Arm Dumbbell Suitcase Deadlifts 4 Alternating Dumbbell Snatches 4 Up-Downs over Dumbbell 4 Deadlifts (empty bar – build across sets) 2. Strength Deadlift for load: 10 reps…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (10-12 minutes) -into- 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretches 5 Muscle Snatch (PVC-Empty bar) 5 Overhead Squats (PVC-Empty bar) 2. Workout Prep 3 sets: 100m Run (build-in pace) 3 Overhead Squats (empty bar-build…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Billy Bob’s (Time) Freedom (RX’d) 5 Rounds 15 Burpee to Ring OR Burpee to Bar (6in above reach) 15 Toes to Ring OR Toes to Bar Independence 5 Rounds 12 Burpee to Ring OR Burpee to Bar (6in above reach) 12 Toes to Ring…

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 Cossack Squats 10 Ring Rows 5 Hand Release Push Ups 5 V-Ups 3 Sandbag Deadlifts (light) 2. Workout Prep 2 sets: 1 Rope Climb (half Way) 5/4 Calorie Air Bike 3 Deficit Push…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine: -into- 8:00 AMRAP 10 Deadbug Bugs 10 Roll and Reach 5 Inch Worms 5 Deadlifts (empty bar-build across sets) 20 Single Unders 2. Strength Deadlift for load: 10 reps @ 60% 3 reps @ 70% 3 reps…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Ups 10 Dynamic Squat Stretches -into- 8:00 AMRAP 10 Alternating V-Ups 5 Single Arm Dumbbell Bench (light-each side) 5 Goblet Squats (light) 30-second Row 2. Workout Prep 2 sets: 5 Bench Press (build in…