CrossFit Juke Joint – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
8 min amrap:
:30 sec Machine
5 Wall Ball Thrusters (light)
:10 sec Handstand Hold
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
2. Workout Prep
3 sets:
3 Wall Balls
2 Handstand Push-ups
1-3 Power Cleans (build in weight)
Workout
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Independence
30 rounds
5 Wall Balls (14/10)
3 Handstand Push-ups
1 Power Clean (185/125)
(KG WB: 6/4)
(KG BB: 85/57)
Liberty
15 rounds
8 Wall Balls Thrusters (light)
6 Pike Push-ups
4 Dumbbell Power Cleans (light)
Target time: 16-18 minutes
Time cap: 25 minutes
Cooldown
Metcon (No Measure)
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)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)
[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)
CrossFit Juke Joint 