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Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) RUnning Warmup -into- 2 rounds 2 Pull Ups 4 Push Ups 6 Air Squats WOD Metcon

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) RUnning Warmup -into- 2 rounds 2 Pull Ups 4 Push Ups 6 Air Squats WOD Metcon

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) SWOD Deadlift (1×1) In 10 minutes, build to 90% of your Deadlift

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) 2 sets 10 Banded Upright Rows 10 Banded Glute Bridges 10 Deadbugs 5 Inch Worms -into-

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) Hip Halo -into- 3 Rds 5 Back Squats (empty bar) 10-second Hollow Hold 10 Alt step

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) Hip Halo -into- 3 Rds 10-second Hollow Hold 5 Front to Back Rack Transitions 5 Back

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) 2:00 Machine -into- 2 sets (empty bar) 5 Clean Grip Deadlifts 4 Hang Muscle Cleans 3

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) 3:00 Machine PVC Warm Up -into- 3 sets 5 Kip Swings 5 Snatch Push Press 5

Jute CrossFit – CrossFit WOD Metcon (No Measure) 4 Rds 2:00 Row (first minute RPE 5-6, :30 RPE 7, :15 RPE 9) 2:00 Bike (first

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) Band Warmup -into- 3 sets: 45 Second Bike (increase pacing) 5 Kettlebell Russian Swings (eye level)