CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike -into- 6:00 AMRAP 10 Banded Pass Throughs 5 Elbow to Floor Stretch with Rotation (each side) 5 Hang Power Snatches 5 Overhead Squats 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build in pace) 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike -into- 6:00 AMRAP 10 Banded Pass Throughs 5 Elbow to Floor Stretch with Rotation (each side) 5 Hang Power Snatches 5 Overhead Squats 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build in pace) 2…

Announcements Annual Memorial Murph and BBQ Monday 5/27 9am Murph 10:30am Memorial Day BBQ – BYOB/Burgers and Hot dogs will be on us. ALL THE NORMAL CLASSES WILL BE CANCELED CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike -into- 6:00 AMRAP 10 Banded Pass…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Toe Touch Stretch :10 HS Hold :30 Jump Rope 5 Banded Good Mornings 5 Deadlifts (empty bar – build across sets) 2. Workout Prep 2 sets 10 Double Unders 10ft Handstand Walk 3 Deadlifts (build across…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Toe Touch Stretch :10 HS Hold :30 Jump Rope 5 Banded Good Mornings 5 Deadlifts (empty bar – build across sets) 2. Workout Prep 2 sets 10 Double Unders 10ft Handstand Walk 3 Deadlifts (build across…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets 30 Single Unders 10 Cossack Squats -into- 3 sets: 5 Inch Worms 2x50ft Shuttle Runs 3 Front Squats (empty bar – build across sets) 5 Up downs 2. Strength 10-12 minutes to establish a Heavy Single Front Squat…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets 30 Single Unders 10 Cossack Squats -into- 3 sets: 5 Inch Worms 2x50ft Shuttle Runs 3 Front Squats (empty bar – build across sets) 5 Up downs 2. Strength 10-12 minutes to establish a Heavy Single Front Squat…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 “Take the stairs. Hate the stairs. SO MANY STAIRS” (Time) Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- (KG conv: 15s/10s) Independence 800m Farmer Carry (25s/15s) -Every 1:00 (including 0:00) perform 4 Burpees- (KG conv: 10s/7.5s) Liberty 400m Farmer…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 150m Row 5 Wall Balls (focus on breathing and cycling arms) 3 Step-ups (each side) 3 Devil’s Press (lightweight – focus on swing through legs) 2. Workout Prep – With Partner – 1 set 5 Wall…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jog -into- 3 sets: 5 Snatch Grip Deadlifts 4 Hang Muscle Snatch 3 Snatch Grip Push Press 2 Hang Power Snatch 1 Power Snatch -First set use a PVC pipe, second and third use empty barbell. 2. Workout…