Jute CrossFit – CrossFit

Warm Up

3 sets

6 Alt Sampson Stretch

6 Up Downs

6 Downward Dog to Cobra

6 Alt Side Lunges

BURN

9 AMRAP

3-6-9-15-18-2….

Box Jump

Alt Hang DB Snatch

Russian Twist 5lbs or 10lbs (keep weight tight to chest and twist torso)

-REST 3:00-

21-18-15-12-9-6-3

Box Jump

Alt Hang DB Snatch

Russian Twist

*Cap- 9:00

*Choose any height for Box Jumps.

*Snatch should be a weight where athletes need to break at least once for the bigger sets. Max 50/35#. **Go down 5 or 10# for the second part.

* Today’s Russian Twist