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 sets

:30 Bike (easy and build)

10 Alt V-ups

5 KB Deadlift (lighter than workout weight)

WOD

Metcon (Time)

Every 5:00 x 5 Sets

20/16 Cal Bike

10 KB Deadlift 70/53# (single KB)

75′ KB Farmer Carry Left

75′ KB Farmer Carry Right

* Time cap each set: 3 minutes

* Score is slowest set