CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 5 Ring Rows 5 Toe Assist Ring Muscle Up Transition 5 Double Dumbbell Deadlifts 10 Walking Lunge Steps 2. Workout Prep -With Partner- 3 sets 5/4 Calorie Air Bike (each-build in pace) 1 Muscle…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Alternating V-Ups 5 Up Downs 3 Inch Worms 5 Cat/Cows 2. Workout Prep 4 V-Ups 4 Burpee to Bar 4 V-Ups 3 Burpees to 12in target 4 V-Ups 2 Burpee Broad Jumps (4/3) Workout “I do…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Air Bike (build in pace) 5 Worlds Greatest Stretch (each) 5 Front Squats (empty bar) 3 Low Box Jumps 1 Zombie Rope Climb 2. Strength 3 Sets: 8 Front Squat (65-70%) 3 seated Box Jumps after…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7:00 AMRAP 30-second Row (build in pace) 10-second Handstand Hold Hold 5 Shoulder Press (empty bar) 5 Seated Banded Lat Pull Downs 5 Step Back Lunges (each side) 2. Strength 3 Sets: 8…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 30-seconds Jump Rope 10 Dynamic Squat Stretches 10 Kip Swings 5 Muscle Cleans 5 Push Press 5 Back Squats 2. Workout Prep 3 sets: 10 Double Unders 3 Toes to Bar 2 Back Squats (build…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Candy Necklace (Time) Freedom (RX’d) 12-10-8-10-12 Shoulder to Overhead (135/95) 20/16 Calorie Row after each set of Shoulder to Overhead (KG conv: 60/42.5 S2O) Independence 12-10-8-10-12 Shoulder to Overhead (115/80) 16/13 Calorie Row after each set of Shoulder to Overhead (KG conv: 52.5/35 S2O)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Candy Necklace (Time) Freedom (RX’d) 12-10-8-10-12 Shoulder to Overhead (135/95) 20/16 Calorie Row after each set of Shoulder to Overhead (KG conv: 60/42.5 S2O) Independence 12-10-8-10-12 Shoulder to Overhead (115/80) 16/13 Calorie Row after each set of Shoulder to Overhead (KG conv: 52.5/35 S2O)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 25ft Sled Push (empty) (Or 25ft Walking Lunge) 10 Dumbbell Deadlifts (light) 25ft Double Dumbbell Front Rack Carry (light) 2. Workout Prep Take this time to set up lanes, adjust weights, and work through pacing. Workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 50m Jog 5 Up-Downs 5 Downward Dog to Upward Dog 2. Strength 3 Shoulder Press x 6 sets (80-85%) -Complete a set every 2:00- 3. Workout Prep 1 set: 50m Run (with weight) 3 Burpees Strength/Accessory…