Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

3 sets:

10 Roll and Reach

20 Banded Side Steps

10 Banded Glute Bridges

-into-

3 sets:

30 Single Unders

5 Back Squats (empty bar)

20-second Knee Plank (into Plank round 3)

SWOD

Back Squat (5×5)

Every 1:30 x 5 sets

5 reps @ 60% 1RM Back Squat

WOD

Metcon (No Measure)

12 EMOM

1- Max Jump Rope

2- Max Push-Ups

3- Rest

*No Score