CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Private (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets) 15/12 Calorie Air Bike 25ft Handstand Walk (Or 2 Wall Walks) Independence Every 2:00 (8 sets) 12/10 Calorie Air Bike 25ft Handstand Walk (Or 2 Wall Walks) Liberty Every 2:00 (8 sets) 10/8…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 20-second Single Unders 1 Zombie Rope Climb 5 PVC Muscle Snatch 5 PVC Push Press 5 PVC Overhead Squats 2. Workout Prep 3 sets 10 Double Unders 1 Rope Climb (build-in height) 3 OVHS…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 20-second Single Unders 1 Zombie Rope Climb 5 PVC Muscle Snatch 5 PVC Push Press 5 PVC Overhead Squats 2. Workout Prep 3 sets 10 Double Unders 1 Rope Climb (build-in height) 3 OVHS…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 3 sets: 5 Single Arm Dumbbell Push Press (left and right) 5 Single Arm Dumbbell Bench Press (left and right) 10 Alternating V-Ups 5 Knee Hand Release Push Ups 2. Workout Prep 2 sets: 100m Ski…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants 10 Banded Squats -into- 3 sets 10 PVC Pass Throughs 10 PVC Around the Worlds (left and right) 5 PVC Snatch Push Press 4 PVC Overhead Squats 3 PVC Pressing Snatch Balance 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation: Hinshaw Warm-Up Perform each drill for 10m out, then walk back * High knee karaoke (over, over, walk, walk) * Over hurdle (heel, toe) * Knee to chest * Figure 4 (1 sec) * Lunge with reach overhead *…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 7:00 AMRAP 5 Inch Worms + Dynamic Squat Stretch 5 Clean Grip Deadlifts (empty bar) 4 High Hang Muscle Cleans (empty bar) 3 Front Squats (empty bar) 2.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets 30-second Bike (easy pace) 10 Banded Pull Through (Left) 10 Banded Pull Through (Right) 10 Banded Pull Through (Both) 10 Hollow Rocks 5 Back Squats (empty bar-build across sets) 2. Workout Prep 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 PO’BOY (6 Rounds for time) Freedom (RX’d) 6 sets: 250/200m Row 6 Burpee Box Get-Overs (48/42) (Or 12 Burpee Box Get-Overs 30/24) 10 Dumbbell Shoulder to Overhead (2×50/2×35) -rest 1:1 between sets- (KG conv: 22.5/15 DBs) Independence 6 Rounds 250/200m Row 6 Burpee Box…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Bike -into- 3 sets: 100m Run 5 Sandbag Deadlifts (light-build in weight) 10 Roll and Reach 30-second Knee Plank (elbows) 2. Workout Prep 2 sets: -With partner- 50m Run (together) 2 Sandbag Cleans (build in weight) 10ft Sandbag…