Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Hip Halo

-into-

3 Rds

30 second Air Bike

5 Pike Push Ups

10 Walking Lunges + Torso Twist

WOD

Metcon (Time)

5 Sets:

15/12 Calorie Air Bike

12 Strict HSPU or DB Push Press (50s/35s) 50ft Dumbbell Lunge (50s/35s)

-rest 2:00 between sets-

*Time cap each set: 2:30

*Total time cap: 22 minutes