Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Band Warm Up

-into-

3 sets

30-sec Jump Rope

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Balls

5 Shoulder Press

10 Hollow Rocks

SWOD

Shoulder Press (1×10)

Every 3:00 x 3 sets

10 Shoulder Press from the ground

* Build across sets (light, moderate, heavy)

WOD

Metcon (Time)

100 Double Unders

40 Wall Balls (20/14)

100 Double Unders

30 Wall Balls

100 Double Unders

20 Wall Balls

* Target time: 9-11 minutes

* Time cap: 15 minutes