CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
200m Med Ball Run
2 rounds
10 Seated shoulder extension + hip raise
8 DB Deadlift + Bent Row combo
Strength
Banded Deadlifts (4 x 8 @ Moderate)
– Band over bar adds another element of resistance
– Developing Speed + Power
– Be sure to keep accelerating through the lift
Pull-ups (4 x 5-8 STRICT)
Metcon
Metcon (AMRAP – Rounds)
EMOM 20min
1. 20 Hollow Rocks or 20sec Hold + DU’s with remaining time
2. 10 DB Front Rack Walking Lunges @heavy
3. 10 Ring Row to MU transition
4. 200m Run (or scale to 150m)