CrossFit Juke Joint – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm up (10-15 minutes)
2. Workout Prep
100m Run
200/175m Row
100m Run
Workout
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Gymnastics
Metcon (5 Rounds for time)
Skill Progression: Ring Support
5 sets:
20-30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –
Cooldown
Warm-up (No Measure)
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)
[Single Leg Down Dog](https://www.youtube.com/watch?v=zfqS2TUiqUA)
CrossFit Juke Joint 