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 Alternating V-Ups (each side) 5 Inch Worms 5 Scap Pullups 30-second Machine 2. Workout Prep 2 sets: 2 Strict Chin Ups 4 Bench Dips 4 V-Ups Gymnastics Gymnastics Skill Review (Checkmark) Take 10-15…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Tabata Bike (8 sets) -into- 3 sets: 10ft Walking Lunge 10 Banded Air Squats 10 Alternating V-Ups 2. Workout Prep 2 sets: 10ft Dumbbell Lunge (build in weight) 4 Dumbbell Front Squats (build-in weight) Workout Lobster Roll (Part 1)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 5 Clean Deadlifts (empty bar) 5 High Hang Muscle Cleans (empty bar) 5 Shoulder Press (empty bar) 10 Bird Dogs 2. Strength Every 2:00 for 5 sets: Muscle Cleans + Shoulder Press Set 1: 10+10…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Bike -into- 3 sets: 5 Scap Pull Ups 5 Hanging Knee Raises 3 Zombie Climbs (or 10 Ring Rows) 5/4 Calorie Air Bike (build-in pace) 2. Workout Prep Rope Climb Practice Gymnastics Gymnastics Skill Review (Checkmark) Take 15…

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- 3 sets: 3 Inch Worms + Dynamic Squat Stretch 3 Snatch Grip Deadlifts 3 Snatch Grip High Pulls 3 High Hang Muscle Snatch 3 Snatch Grip Push Press 3 Overhead…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 The Rise of Skywalker (Time) Freedom (RX’d) 4 rounds 60 Double Unders 10 Burpee Box Get Overs (30/24) Independence 4 rounds 50 Double Unders 10 Burpee Box Get Overs (24/20) Liberty 4 rounds 60 Single Unders 8 Up Downs + Box Step Ups (24/20)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 6 sets: Tabata Machine: 20 secs on/10 secs off *Pace should be moderate/fast, not a Sprint – -into- 3 sets: 20-30 second Dead Hang (pull-up bar) 10 Goblet Squats 2. Workout Prep – With Partner – 2 sets (each)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 5 sets (1 set every 3:00) 1:30 Ski moderate (OR Row) 10 Banded Strict Pull-Up (Or 10 Ring Rows) 15/12 Knee Push Ups 2. Workout Prep 2 sets: 5 Bench Press (build in…

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- 3 sets: 5 High Hang Muscle Snatch 4 Snatch Grip Push Press 3 Hang Power Snatch 4 Low Box Jumps 4 Pike Push Ups 2. Workout Prep 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 6:00 AMRAP 5 Wall Ball Front Squats 5 Wall Ball Push Press 10 Alternating V-Ups 30-second Jog 2. Workout Prep 2 sets: 50m Run 5 GHD’s 5 Wall Balls Workout Revenge of the Sith (Time) Freedom…