Announcements CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 7:00 AMRAP 10 Walking Lunge Steps 10 Cossack Squats 5 Med Ball Clean (practice-light weight) 2. Workout Prep 2 sets: 4 Wall Ball Walking Lunges 3 Hang Wall Ball Cleans (build-in weight) Workout Cinnamon-Sugar (Time)…

Announcements CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 5 Snatch Deadlifts (empty bar) 5 High Hang Muscle Snatch (empty bar) 5 Power Snatches (empty bar) 100m Jog 5 Cat/Cows 2. Workout Prep 2 sets: 3 Power Snatch (build-in weight) 50m Run…

Announcements CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike (:30 easy, :20 mod, :10 fast) -into- 5:00 AMRAP 10 Single Leg Calf Raises (each) 4 Box Step Ups 5 Sit Ups 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build-in pace) 4 Box…

Announcements CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 3 Front Squats 4 Up Downs Over Bar 5 Kip Swings 10 Ring Rows 2. Workout Prep 3 sets: 2 Front Squats (build in weight) 2 Bar Facing Burpees 3 Pull Ups Workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Girl on Fire (Time) Freedom (RX’d) 5 rounds 300/250m Row 10 Devils Press (50s/35s) (KG conv: 22.5/15 DBs) Independence 5 rounds 300/250m Row 10 Devils Press (35s/25s) (KG conv: 15/10 DBs) Liberty 5 rounds 250/200m Row 8 Up Down Dumbbell Clean and Press (light)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 2 Zombie Rope Climbs 10-second Handstand Hold 5 Pike Push Ups 100m Jog 2. Workout Prep 2 sets (with team, follow the leader style): 1 Rope Climb (or 3 Strict Pull Ups) 3 Handstand…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Cossack Squats 10 Banded Pass Throughs 10 Banded Strict Press -into- 8:00 AMRAP 5 Kip Swings 5 Hang Muscle Snatch (empty bar) 5 Overhead Squats (empty bar) 10 Sit Ups 2. Workout Prep 3 sets: 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1:00 Row -into- 6:00 AMAP 3 Inch Worms 10 Banded Pass Throughs 10 Deadbugs 5 Shoulder Press (empty bar) 2. Strength Build up to a Heavy Shoulder Press 10-12 minutes 3. Workout Prep 2 sets: 100m Rowling Practice 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Cossack Squats 30-second Single Unders 5 Bird Dogs (each side) 5 Suitcase Deadlifts (each) 2. Workout Prep 2 sets: 3 Burpee Deadlifts 10 Double Unders Workout Mockingjay (Time) Freedom (RX’d) 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x50s/35s) 30…

Announcements CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Cossack Squats 30-second Single Unders 5 Bird Dogs (each side) 5 Suitcase Deadlifts (each) 2. Workout Prep 2 sets: 3 Burpee Deadlifts 10 Double Unders Strength/Accessory Shoulder Press Build up to a Heavy Shoulder Press…