CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Olympic Phryge (2 Rounds for time) Freedom (RX’d) 2 sets: 21-15-9 Kettlebell Swings (53/35) 15-12-9 Ring Dips -rest 1:1 between sets- (KG conv: 24/16 KBS) Independence 2 sets: 21-15-9 Kettlebell Swings (35/26) 12-9-6 Ring Dips -rest 1:1 between sets- (KG conv: 16/12 KBS) Liberty…

Announcements Saturday 7/27 10:30AM-12PM CrossFit101 session CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo Warm Up + Banded 7’s -into- 3 sets: 10 Deadbugs 10 Cat/Cows 5 Back Squats (empty bar-build in weight) 3 Push Press (empty bar-build in weight) 100m (Jog)…

Announcements Saturday 7/27 10:30AM-12PM CrossFit101 session CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-seconds Jump Rope 5 Inch Worms 5 Snatch Deadlifts (PVC to Empty Bar) 4 Muscle Snatch(PVC to Empty Bar) 3 High Hang Power Snatch (PVC to Empty Bar)…

Announcements Saturday 7/27 10:30AM-12PM CrossFit101 session 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 Alternating V-Ups 5 Dumbbell Hang Power Cleans (light) 10 Walking Lunge steps 2. Workout Prep 2 sets: 5 GHDs or V-Ups 4 Dumbbell Hang Power Cleans (build…

Announcements Saturday 7/27 10:30AM-12PM CrossFit101 session CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Dynamic Squat Stretches 10 Cossack Squats -into- 8:00 AMRAP 30-second Row 5 Back Squats (build across sets) 10 Calf Raises 3 Up-Downs + Bar Step Over 2. Strength Build up…

Announcements Saturday 7/27 10:30AM-12PM CrossFit101 session CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jump Rope -into- 6:00 AMRAP 50m Run 8 Box Step-ups (each side) 4 Box Jumps 5 Kip Swings 5 Hanging Knee Raises 2. Workout Prep 2 sets: 4 Box Jump Overs 4…

Announcements Saturday 7/27 10:30AM-12PM CrossFit101 session CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike -into- 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups 10 Deadbug 10 Russian Kettlebell Swings (light) 5 Deadlifts (empty bar-build across sets) 2. Strength Build up to a Heavy…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Jelly-Filled (Time) Freedom (RX’d) 10-9-8-7-6-5-4-3-2-1 Shuttle Runs 6 Line Facing Burpees after each round Each shuttle run rep is 25 feet down + 25 feet back. Independence 10-9-8-7-6-5-4-3-2-1 x50ft Shuttle Run 4 Line Facing Burpees after each round Liberty 10-9-8-7-6-5-4-3-2-1 x50ft Shuttle Run 4…

Announcements CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Bike Erg or Air Bike -into- 10:00 AMRAP 30-second Single Unders 10 Banded Pass Throughs 10 Dynamic Squat Stretch 5 Muscle Snatch 5 Overhead Squats 2. Workout Prep 3 sets: 3 Overhead Squats (build-in weight) 10 Double…

Announcements CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 10 V-Ups 10 Supinated Ring Rows 10 Single Arm Dumbbell Bench (each) 30-second Ski (Or Row) 2. Workout Prep 2 sets: 3 Strict Chin Ups 4 Dumbbell Bench (build in weight) 5/4 Calorie…