CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
30sec Arm Circles
12 Scap Pull Ups
10 Scap Push-ups
8ea SL RDL
Strength
Shoulder Press (5×5)
**Start at approx 70%1RM and builld up to 5RM
Metcon
Metcon (AMRAP – Rounds and Reps)
Scaled
In a team of 2
One person working at a time
AMRAP 15min
50 Box Step Overs
50 Ring Rows
50 Dual DB Front Rack Lunges @ 10kg
50 KB Swings @ 16/12kg
In a team of 2
One person working at a time
AMRAP 15min
50 Box Jumps Overs
50 Pull Ups
50 Single Arm DB OH Lunges
50 Dual DB Hang Snatch
22.5/15kg