Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Band Warmup

-into-

3 sets:

45 Second Bike (increase pacing)

5 Kettlebell Russian Swings (eye level)

3 Inch Worms with Pushup

WOD

Metcon (No Measure)

EMOM 30

Min 1: 12/10 Calorie Air Bike

Min 2: 16 Kettlebell Swings (53/35)

Min 3: 12/10 Calorie Air Bike

Min 4: 4 Wall Walks

Min 5: 12/10 Calorie Air Bike

Min 6: Rest

* No score

* Target Time Each Movement: Sub 40 Seconds

* Time Cap each movement: 50 seconds