Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Hip Halo Warm Up

-into-

3 Rds

30-Second Air Bike

5 Kip Swings

5 Deadlift

5 Back Squats

SWOD

Back Squat (1×4)

In 15 minutes:

– Establish a 4RM Back Squat for the day.

– Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.

WOD

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

10 Deadlifts (185/125)

10 Pull-ups

10-12-14-16-18-20

cal Bike

(women’s calories: 7-9-11-13-15-17…)