CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
2min Hip Flow
2×15 Single Leg Glute Bridges
then start bulding up gradually on Back Squat
Strength
Back Squat (10 Reps @9RPE)
**Aim for slightly more than last week
This is the final week of 10’s before going to 8’s next week
Bulgarian Split Squats (3 x 10 Reps)
**Slightly heavier or 1 more rep than last week
DB Curl + Strict Press (3 x 10 Reps)
**Slightly heavier or 1 more rep than last week
Metcon
Metcon (Time)
RX+
For time:
40 Strict HSPU
80 Wall Balls 6/9kg
100/80 Cal Row
RX
For time:
30 HSPU
60 Wall Balls 20/14lbs
90/75 Cal Row