Jute CrossFit – CrossFit
Warm-up
Warm Up (No Measure)
2:00 Jump Rope
-into-
8 min AMRAP
6 Alt. V-ups
10 Step Ups
10 Russian Kettlebell Swings
10 Bird Dogs
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
20 V-Ups or GHD
20 Box Jump (24/20)
20 Kettlebell Swings (53/35)
-rest 5:00-
5 min AMRAP
10 V-Ups or GHD
10 Box Jump (24/20)
10 Kettlebell Swings (53/35)
* Target number of Rounds each set:
Set 1: 3+ rounds
Set 2: 2+ rounds
Accessory
Jump Rope (AMRAP – Reps)
In 3:00, accumulate max reps of:
single unders, double unders, or cross overs
* Unbroken