CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 One World Trade Center (8 Rounds for time) Freedom (RX’d) 8×500/450m Row -Rest 1:00 between sets- Independence 8×450/400m Row -Rest 1:00 between sets- Liberty 8×300/250m Row -Rest 1:00 between sets- Time Time each set: 1:45-2:00 Time Cap each set: 2:15 Workout Option 2 Option…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 30-second Jump Rope 10 yard Walking Lunge + Torso Twist 10 Hang Alternating Dumbbell Snatch (light) 3 Low-Bar Muscle Up Transitions 2. Workout Prep During this time, set…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-Second Row with Legs Only 30-Second Row with Arms Only 30-Second Jump Rope 5 Up Downs + Seal Pose 2. Workout Prep 1 set: 20-second Row (at workout pace) 3 Burpees 10 Double Unders Workout “The Ghost”…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4 sets Tabata Row (20 seconds on/10 seconds off) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + TorsoTwist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press 5 Hang Power Cleans…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 10 Banded Pull Aparts 10 Banded Chest Flys -into- 7:00 AMRAP 3 Shuttle Runs 8 Handstand Shoulder Taps against the wall 3 Bench Press (empty bar-build across sets) * Each shuttle run is 25 feet down +…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges 10 Banded Squats -into- 8:00 AMRAP 30-second Air Bike 4 Kip Swings + 3 Kipping Knee Raises + 2 Kipping Pull Ups 1 Sandbag Deadlift 3 Back Squats…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Tabata: (6 set) 20 seconds on/10 seconds off Air Bike -into- 3 sets: 10 Roll and Reach 10 Box Step Ups 3 Deadlifts (empty bar-build across sets) 3 Inch Worms 2. Strength 5 sets x 3 Deadlifts @80% of Heavy…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Onion Bagel (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 GHD’s (or Stick Sit Ups) Minute 2: 10 Kettlebell Swings (70/53) Minute 3: 10 Deficit Push Ups (4″/2″) ** Workout repeats through 15 minutes (KG conv: 32/24 KB) Independence Every minute…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 30-sec easy row 15 yd sled push (easy)(Or 10 yd walking lunge) 15 yd sled push (moderate) (Or 10 yd walking lunge backwards) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 30-sec easy row 15 yd sled push (easy)(Or 10 yd walking lunge) 15 yd sled push (moderate) (Or 10 yd walking lunge backwards) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats…