Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

2 sets:

20 Banded Side Steps

10 Banded Glute Bridges

10 Dynamic Air Squats

-into-

3 sets:

20 Line Hops

2x50ft Shuttle Run

5 Wall Ball Front Squat

5 Wall Ball Push Press

WOD

Metcon (Time)

50 Wall Balls (20/14)

10x50ft Shuttle Run

40 Wall Balls

10x50ft Shuttle Run

30 Wall Balls

10x50ft Shuttle Run

* Target: 12-14 minutes

* Time cap: 18 minutes