Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

3 sets:

20 Banded Side Steps

5 Banded Tempo squats (3-sec descent)

10 PVC Pass Throughs

-into-

3 sets:

5/4 Calorie Row

3 Front Squats (Empty Bar)

3 Shoulder Press

3 Push Jerks

SWOD

Push Jerk (1×1)

In 12 minutes, build up to heavy complex of:

1 Front Squat

+ Push Press

+ 1 Push Jerk

WOD

Metcon (Time)

Every 5:00 x 3 sets

5-10-15 (Women’s 4-8-12)

Calorie Row

150ft Shuttle Run

*Cap per set: 4 minutes

*Score is slowest set