Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Band Warm Up

-into-

3 sets:

5 Roll and Reach

2 Plank Walks

5 Shoulder Press

5 High Knees

SWOD

Shoulder Press (1×10)

In 12 minuntes:

– Establish a 10 RM Shoulder Press for the day.

– Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.

WOD

Metcon (Time)

4 Rounds

20 Toes to Bar

4 Wall Walks

* Target time: sub 10 minutes

* Time cap each: 12 minutes