Jute CrossFit – CrossFit
Warm-up
Warm Up (No Measure)
3:00 Machine
-into-
3 sets
10 Dynamic Squat Stretches
10 Banded Shoulder Press
10 Straight Leg Sit Ups
10 Kip Swings
WOD
Metcon (Time)
40 Wall Balls (20/14)
30 Pull Ups
30 Wall Balls
20 Chest to Bar Pull Ups
20 Wall Balls
10 Bar Muscle Ups
* Target time: 10-12 minutes
* Time cap: 15 minutes