Announcements
Memorial Day Murph. May 29 9am-12:30pm
Burgers and Beers right after Murph WOD
CrossFit Juke Joint – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Row
-into-
3 sets:
5 Single Arm Ring Rows (each arm)
10 Single Arm Dumbbell Shoulder Press (light/each arm)
10 Hollow Rocks
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks
2. Strength
5 sets of 2 Split Jerks (light/moderate)
* Complete 1 set every minute for 5 minutes *
3. Workout Prep
1 set:
10-Second Kettlebell Swings (light)
10-Second Bike (workout pace)
10-Second Burpees
Strength
Split Jerk
5 sets of 2 Split Jerks (light/moderate)
* Complete 1 set every minute for 5 minutes
Workout
Workout (5 Rounds for reps)
George McFly
Freedom (RX’d)
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings (53/35)
Min 2: Calorie Assault Bike
Min 3: Burpees
(KG conv: 24/16)
Independence
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings (35/26)
Min 2: Calorie Assault Bike
Min 3: Burpees
(KG conv: 16/11)
Liberty
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Russian Kettlebell Swings (light)
Min 2: Calorie Assault Bike
Min 3: Up Downs
TARGET SCORE:
Target number of reps each set:
Kettlebell Swings: 18+ reps
Assault Bike: 12/10+ Calories
Burpees: 12+ reps
Minimum number of reps before scaling:
Kettlebell Swings: 14 reps
Assault Bike: 8/6 Calories
Burpees: 7
Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
CrossFit Juke Joint 