Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Bands + Hip Halo

-into-

3 sets

5 Down Dog to Seal

5 Russian Kettlebell Swings

5 Goblet Squats

10 Box Step Ups

WOD

Metcon (Time)

2 rounds

30 Kettlebell Goblet Squats (53/35)

30 Step Ups (24/20)

30 Kettlebell Swings

30 Box Jumps (or Step Ups holding KB)

* Target time: 10-12 minutes

* Time cap: 15 minutes

Accessory

Jump Rope (AMRAP – Reps)

In 3:00, accumulate max reps of:

single unders, double unders, or cross overs