CrossFit Juke Joint – CrossFit
Intro: 0:00 – 3:00
Warmup: 3:00 – 20:00
Workout: 20:00 – 37:00
Accessory/Mobility: 37:00 – 60:00
TARGET SCORE
● Target time: 9-11 minutes
● Time cap: 15 minutes
Warm-up (No Measure)
Warm up
BEFORE CLASS:
5XBanded 7’s
-IN-CLASS-
6 min AMRAP
30-sec single/double unders
5 Alternating V-ups (each side)
5 Knees to Elbows
Metcon (Time)
100-80-60-40-20
Double Under
20 Toes to Bar after each set
● Independence
75-60-45-30-15
Double Under
15 Toes to Bar after each set
● Liberty
100-80-60-40-20
Single Unders
15 Hanging Knee Raises after each set
Accessory
GHD Hip Extension
5 sets: 20 reps; unloaded or holding a plate or Dumbbell
Band Pull Through
4 sets: 15 reps
https://youtu.be/NO-NevrDrjE
Cooldown/Mobility
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)