Jute CrossFit – CrossFit
Warm-up
Warm Up (No Measure)
Hip Halo Warm Up
-into-
3 sets:
10-sec Pigeon (each leg)
6 Box Step Ups
5 Back Squats (Build in weight, stay light)
SWOD
Back Squat (1×10)
In 10 minutes, complete
3 sets x 10 Back Squats from the rack
* Build across sets (light, moderate, heavy)
WOD
Metcon (Time)
Teams of 2
300 Box Step-ups (20โ all athletes)
* Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100)
* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.
* Target time: 14-16 minutes
* Time cap: 20 minutes