CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 5 Deadbugs 10 Kettlebell Curls + Shoulder Press (each) 3 Deadlifts (empty bar – build across sets) 2. Strength Overview We will be working back and forth between Deadlifts and Strict Handstand Push-ups 3.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 10 Alternating V-Ups 5 Tempo Air Squats 3 Tempo Front Squats 5 Scap Pull-ups 10 Dumbbell Up right Row (each) 2. Strength Overview We will be working back and forth between Bench Press…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets) -into- 3 min 25-second Jump Rope 5-second Transition 25-second Up Downs 5-second Transition 2. Workout Prep 2 sets 15-second Assault or Echo Bike (at workout pace)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets) -into- 3 sets: 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Balls 10 Box Step Ups 5 Russian Kettlebell Swings 2. Workout…

Announcements 4th of July Hero Workout Tuesday, 7/4/23 9am-10:30am Burgers and Beers after, BYOB For Independence Day July 4th, we are canceling all the regular classes. CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Activation -into- 3 sets: 6 up-downs to box step up (total) 10…

Announcements 4th of July Hero Workout Tuesday, 7/4/23 9am-10:30am Burgers and Beers after, BYOB For Independence Day July 4th, we are canceling all the regular classes. CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Toy Story Land Freedom (RX’d) 12:00 Amrap 50 Double Unders 10…

Announcements 4th of July Hero Workout Tuesday, 7/4/23 9am-10:30am Burgers and Beers after, BYOB For Independence Day July 4th, we are canceling all the regular classes. 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 1:00 Row 3…

Announcements 4th of July Hero Workout Tuesday, 7/4/23 9am-10:30am Burgers and Beers after, BYOB For Independence Day July 4th, we are canceling all the regular classes. CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 50m Jog 3 Inch Worms + 6 Pike…

Announcements 4th of July Hero Workout Tuesday, 7/4/23 9am-10:30am Burgers and Beers after, BYOB For Independence Day July 4th, we are canceling all the regular classes. CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Tabata Bike (8 sets) Build in pace (80% of workout pace) -into- 3 sets:…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 1:00 Row 10 Deadbugs 5 Bench Press (empty bar – slow and controlled) 4 World’s Greatest Stretch (each side) 2. Strength Overview We will be working back and forth between…