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Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) Quick Band Stretch -into- 100m Jog 5 Kip Swings > 3 Pull-ups or Jumping Pullups or

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) 2 sets: 10 Banded Pull Aparts 20 Banded Side Steps 10 Banded Good Mornings -into- 3

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) 2 sets: 10 Banded Pull Aparts 20 Banded Side Steps 10 Banded Good Mornings -into- 3

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) 5 Rounds of Rowling *Penalty is Burpees over Rower (Max penalty reps=5) WOD 500m Row (Time)

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) 5 Rounds of Rowling *Penalty is Burpees over Rower (Max penalty reps=5) WOD 500m Row (Time)

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) 2 sets: 10 PVC Pass Throughs 5 PVC Snatch Balance 20 Banded Side Steps -into- 3

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) 2:00 Shuttle Run -into- 3 Rds :30 Jump Rope 5 Scap Pull Ups 5 Up Downs

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) 3 sets: 10 PVC Pass Throughs 10 Dynamic Squat Stretches 10 Alternating V-Ups -into- 3 Rounds

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) 3 sets: 10 PVC Pass Throughs 10 Dynamic Squat Stretches 10 Alternating V-Ups -into- 3 Rounds

Jute CrossFit – CrossFit WOD Metcon (No Measure) 5 min at RPE3 2 min at RPE7 -rest 1 min- 4 min at RPE3 2 min