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CrossFit Juke Joint – CrossFit
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout One (Distance)
“BikeErg Intervals”
4x (1 Min Mod (75-80 RPM)/1 Min Hardest (105-110 RPM))
4 Min Easy Recovery “Spin”
2 Min Mod (85 RPM)
2 Min Hard (85-95 RPM)
2 Min Harder (95 RPM)
2 Min Hardest (95-100 RPM)
5 Min Easy Recovery “Spin”
6x (30 Sec Sprint (115+ RPM), 60 Sec Easy Recovery))
Total: 34 Min
Workout Two (Time)
Ratatouille
Freedom (RX’d)
For Time:
150 Kettlebell Swings (53/35)
*Every time you stop, break, put the kettlebell down, perform 10 Burpee to Bar (6in)*
(KG Conv 24/16)
Independence
For Time:
150 Kettlebell Swings (35/26)
Every time you stop, break, put the kettlebell down, perform 8 Burpee to Bar (6in)
(KG Conv 16/12)
Liberty
For Time:
100 Russian Kettlebell Swings (light)
Every time you stop, break, put the kettlebell down, perform 6 Up Downs
CrossFit Juke Joint 