CrossFit Juke Joint – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
8 min AMRAP
30-second ski
5 GHD’s to parallel
30-second Bike Erg
4 Box Get Overs (30/24)
2. Workout Prep
With partner:
20 second Ski (each)
5 GHD’s (each)
20 second Bike Erg (each)
2 Burpee Box Get Overs (each)
Workout
Metcon (2 Rounds for reps)
“Cardio Dozen”
Freedom (RX’d)
Teams of 2
12 min AMRAP
2000/1600m Row
Max GHD’s (Or V-Ups)
-1 min rest-
12 min AMRAP
3mile/2.6mile Bike
Max Burpee Box Get-Overs (48/42) (Or Burpee Box Jump Overs (24/20))
Individual option:
8 min AMRAP
1000/800m Row
Max GHD’s (Or V-Ups)
-1 min rest-
8 min AMRAP
3mile Bike
Max Burpee Box Get-Overs (48/42) (Or Burpee Box Jump Overs (24/20))
Independence
Teams of 2
12 min AMRAP
2000/1600m Row
Max V-ups
1 min rest
12 min AMRAP
3/2.6mile Bike
Max Burpee Box Get-Overs (40/36)
Liberty
Teams of 2
10 min AMRAP
1500/1200m Row
Max Sit ups
1 min rest
10 min AMRAP
2.6/2.2mile Bike
Max Up Downs + Step Ups
Target number of reps each set:
Workout 1: 75+ reps
Workout 2: 40+ reps
Minimum number of reps before scaling:
Workout 1: 50 reps
Workout 2: 20 reps
Cooldown
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)