CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2min 90/90 Bear Sit Transitions
2×15 Single Leg Glute Bridges
then start bulding up gradually on Back Squat
Strength
A: Back Squat (Work up to a set of 10 @8RPM)
**Aim for slightly more than last week
Will be increasing by 0.5RPE next week
B1: Bulgarian Split Squats (3 x 10)
**Slightly heavier or 1 more rep than last week
B2: DB Curl + Strict Press (3 x 10)
**Slightly heavier or 1 more rep than last week
MetCon
Metcon (Time)
20 Burpee Box Jumps
30 Wall Balls
20 Box Jump Overs
30 Wall Balls
20 Box Jumps
30 Wall Balls
*12min cap