Jute CrossFit – CrossFit
Warm-Up
Warm Up (No Measure)
3:00 Machine
-into-
Banded Warm Up
-into-
3 Sandbag Deadlifts (lightweight)
5 Heel Toe Rocks
8 Box Step Ups
5 Scap Pullups
-into-
10 Sandbag Marches
5 Box Jumps
10 Kip Swings
-into-
10-sec Sandbag Lap Hold
5 Box Jump Overs
5 Pull Ups
WOD
Metcon (Time)
100m Sandbag Bear Hug Carry (150/100)*
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)
-into-
100m Sandbag Bear Hug Carry (150/100)*
* Sub Front Rack Carry (50s/35s) or Farmer Carry (70s/50s) for the Sandbags if needed.
* Target time: 10-12 minutes
* Time cap: 15 minutes