Jute CrossFit – CrossFit
Warm-Up
Warm Up (No Measure)
3 rounds
30-second Row
3 Inch Worms
6 KB Swings (eye-level to overhead)
5 Shoulder Press
SWOD
Shoulder Press (1×2)
In 10 minutes, build to a Heavy 2-rep Shoulder Press
* off the rack
WOD
Metcon (Time)
5-4-3-2-1
Wall Walks
25-20-15-10-5
Kettlebell Swings (70/53)
Calorie Row
(Women’s Cals: 20-16-12-8-4)
* Target time: 12-14 minutes
* Time cap: 16 minutes
