Jute CrossFit – CrossFit

Warm-Up

Warm Up (No Measure)

200m Jog

then

3 rounds

10 Forward Arm Circles

10 Reverse Arm Circles

10 Ground Taps

6 Alt Sampson Stretch

6 Downward dog to Cobra

6 Glute Bridges

WOD

Metcon (No Measure)

A) Burn

12 min AMRAP

2-4-6-8-10 and so on of:

Alt DB Hang Snatches (40/25)

Lateral Burpees Over DB

*Complete a 100m Run after Burpees

B) Finisher

Tabata (20:10):

8rnds Mtn Climbers

8rnds 5-10lb DB Russian Twist