CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2min Wrist Flow
1min Prone Shoulder Touches
1min 90/90 Bear Sit Transition
2 rounds:
12 Air Squats with varied stance
8 Single Arm DB Arnie Press
Strength
**On the 4min for 16min. Rest as needed between movements, as long as each set of Back Squats starts about every 4min.
Focus on driving up fast out of the back squats. The load should be moderatley challenging.
Back Squat (5 Reps @75%)
DB Floor Press (10 Reps @ heavy)
Metcon
Metcon (AMRAP – Rounds and Reps)
Rx+
AMRAP 15min
15 Shoulder to Overhead 70/45kg
400m Run
Rx
AMRAP 15min
15 Shoulder to Overhead 60/40kg
400m Run
Scaled
AMRAP 15min
15 Shoulder to Overhead 45/30kg
400m Run