Announcements 1+1 Disco/Karaoke Night Wednesday 6/28 6:30pm – 8:30pm $20/couple 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: 30 sec Assault Bike 5 alt. V-ups (each side) 5 Knees to Elbows 5 1¼ Squats (empty bar) 2. Strength…

Announcements 1+1 Disco/Karaoke Night Wednesday 6/28 6:30pm – 8:30pm $20/couple CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Bike 1:00 Run 1:00 Ski -into- Build up on hand-over-hand sled pull or Manmaker weight 2. Workout Prep 1 set: 20-sec Bike (workout pace) 20-sec Run (workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Sbarro Freedom (RX’d) 4 rounds 20/16 Calorie Row 20 Hang Power Cleans (75/55) 20 Box Jump Overs (20) (KG conv: HPC 34/25) Independence 4 rounds 16/13 Calorie Row 20 Hang Power Cleans (65/45) 16 Box Jump Overs (20) (KG conv: HPC…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 30 single unders (focus arms close to the body and movement in wrists) 10-second Handstand Hold 10 Single Arm Dumbbell Shoulder Press 3 Sandbag Deadlifts (light- focus on leg drive and keeping a tall chest) 2. Workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets: 1:00 Machine 6 Alternating Dumbbell Bench Press 4 Dumbbell Bench Press 10 Sit-ups + Leg Extension 10 Ring Rows (easy) 2. Workout Prep 2 sets: 4 Dumbbell Bench Press (build-in weight) 4…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up + Banded 7’s -into- 7 min AMRAP: 50m Jog 3 Inch Worms + 6 Pike Push-ups 10 Dumbbell RDL’s (each) 3 Deadlifts (empty bar) 2. Strength Deficit Deadlifts and Strict Handstand Push-ups 3. Workout Prep 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 10 sec row (easy) 10 sec row (mod) 10 sec row (hard) 4 Dumbbell Deadlifts (build across) 4 Dumbbell Hang Cleans (build across) 4 Dumbbell Shoulder to Overhead (build across) 2. Workout Prep 1…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets 10 Heel Toe Rocks 5 Low Box Jumps 4 Updowns to Seal Pose + Box Jump 5 Pause Bench Press (empty bar-build across sets) 5 PVC Muscle Snatch 2. Strength…

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 Assault Bike 5 1¼ Squats (empty bar) 5 Scap pull-ups 5 Supinated Ring Rows 10 Alternating V-Ups 2. Strength Pause Front Squats at 70% of 1RM and Weighted Chin-ups 3. Workout Prep 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Prince Florian Freedom (RX’d) 15:00 Amrap 10/8 Calorie Assault Bike (or 8/6 Echo) 10 Kettlebell Goblet Squats (53/35) 10 Kettlebell Swings (53/35) (KG conv: 24/16) Independence 15:00 Amrap 8/7 Calorie Assault Bike (or 7/5 Echo) 10 Kettlebell…