Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) Band + Hip Halo Warm Up -into- 3 sets: 3 Snatch Grip Deadlifts 3 Muscle Snatch 3 Snatch Push Press 3 Overhead Squats 3 Squat Snatch SWOD Overhead Squat (1×1) Every 1:30 x 5 sets 3
Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) Band Warmup -into- 3 sets 45-sec Row 5 Hand Release Push Ups 10 Alt. V-Ups 5 Up Downs WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 15/12 Calorie Row 15 Bench Press (115/75) 15 V
Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) Head to Toe Warm Up -into- 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Front Squat 5 Three Position Clean + Jerks SWOD Clean and Jerk (5×1) Every 1:30 x 5 sets 3
Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) 3 sets 20 Trunk Rotations 20 Golf Swings 5, 4 count squats 5 Boot Straps 5 Fire Hydrants r/l WOD Metcon (AMRAP – Reps) 3 rounds for max reps 1 min Assault Bike Arms Only 10
Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) Band Warmup -into- 3 sets 3 Inch Worm + 6 Shoulder Taps 30 Single Unders 5 Bent Over Rows 10 Sit Ups WOD Metcon (Time) 8 Rounds 3 Wall Walks 30 Double Unders 10 Sumo Deadlift
Jute CrossFit – CrossFit Warm-up Warm-up (No Measure) Band Warm Up -into- 3 sets: 5 Kip Swings 3 Low Ring Transitions 5 Empty Bar Strict Press or Pike Push Ups 5 Russian Kettlebell Swings (light) WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP
Jute CrossFit – CrossFit Warm-up Warm-up (No Measure) Band Warmup -into- 10 min AMRAP 30-sec Ski (easy) 30-sec Ski (mod) 30-sec Ski (hard) 10 Alternating V-Ups 5 Bench Press (empty bar) WOD Metcon (Time) Teams of 2 50-40-30-20-10 Calorie Ski Bench Press (135/95) *Womens Calories:
Jute CrossFit – CrossFit Warm-up Warm-up (No Measure) Band Warmup -into- 10 AMRAP (easy pace) 5 Kip Swings (progress to pull-ups) 5 Hanging Knee Raises (progress to TTB) 5 Wall Balls 5 Sandbag DL WOD Metcon (Time) 5 Sandbag Cleans (150/100) 15 Chest to bar
Jute CrossFit – CrossFit Warm-up Warm-up (No Measure) Running Warmup WOD Metcon (AMRAP – Reps) Teams of 2 20:00 AMRAP 200/160 cal Assault Bike In the remaining time, max distance run * One athlete works at a time * Every 100m run = 1 rep
