Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Band Warmup

-into-

3 sets:

:30 Assault Bike

20ft Walking Lunge

5 Shoulder Press (empty bar)

SWOD

Shoulder Press (1×6)

In 12 minutes:

– Establish a 6 RM Shoulder Press

– Then, perform a drop set of 4-6 reps at 90% and 85% of that 6 RM.

WOD

Metcon (AMRAP – Rounds and Reps)

14 AMRAP

12/10 Cal Bike

10 DB Strict Press (40s/25s) or Strict HSPU

80′ Walking Lunge