Jute CrossFit – CrossFit
Warm-up
Warm Up (No Measure)
Hip Halo
-into-
3 Rds
5 Back Squats (empty bar)
10-second Hollow Hold
10 Alt step back lunges
5 Box Jumps (low to high)
-into-
demo barbell floor to back rack and build
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