Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Hip Halo

-into-

3 Rds

10-second Hollow Hold

5 Front to Back Rack Transitions

5 Back squats (empty bar)

10 Alt. Step Back Lunges

5 Box Jumps (low to high)

-into-

Build Back Squat

WOD

Metcon (Time)

3 rounds

10 Back Squats (205/135)

30 Step Back Lunges

10 Box Jumps (30/24)

*Target time: 7-9 minutes

*Time cap: 12 minutes