Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Band Warmup

-into-

3 Rounds

100m Run

5 KB Swings (eye-level)

5 Single Arm KB Rows (each)

5 Inch Worms + Cobra

5 Kip Swings

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
* Target time cap: 10-12 minutes

* Time cap: 15 minutes