Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Quick Band Stretch

-into-

100m Jog

5 Kip Swings > 3 Pull-ups or Jumping Pullups or Ring/Bar Rows

5 Wall Balls

3 Kipping High Knees > 3 Toes to Bar

6 Alternating Step Back Lunges

2 Lateral Burpees over the bar

3-5 Pushups

5 Deadlifts (empty bar)

5 Hang Power Cleans

5 Front Squats

3 Press > 3 Push Press > 3 Jerk

3 Thrusters

WOD

12 Days of Christmas (Time)

Complete like the song “12 Days of Christmas”

1 Thruster (115/80)

2 Shoulder to OH

3 Front Squats

4 Hang Power Cleans

5 Deadlifts

6 Lateral Burpees Over the Bar

7 Push ups

8 Alternating Step Back Lunges

9 Toes to Bar

10 Wall Balls (20/14)

11 Pull-ups

1200/1000m Row

* Target time: 25-30 minutes

* Time cap: 40 minutes