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
6 Pull-ups or 2 Muscle Ups
6 Strict Press (105/70) or 4 Strict HSPU
8 Kettlebell Swings (70/53)