CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run or Row then…
2 rounds
5 Inchworms
10 Plate Presses
Strength
A: Floor Press (Work up to a set of 10 @8RPE)
**Aim for slightly more than last week
Will be increasing by 0.5RPE next week
B1: Upright Row (3 x 10)
**Slightly heavier or 1 more rep than last week
B2: DB Skullcrushes (3 x 10)
**Slightly heavier or 1 more rep than last week
Metcon
Metcon (Time)
For time:
50-40-30-20-10
KB Swings 24/16kg
100-80-60-40-20
Double Unders
**12min cap