CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
10 Single Leg Glute Bridges each side
10 Pike Shoulder Touches
Gymnastics
Within approx 10min
3 rounds for quality
– 20 Pistols or Progressions
– 6-12 Strict Pull-ups or Ring Rows
– 20 Side Plank Hip Raise each side
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6min
8 Burpee Box Jump Overs
16 Single Arm DB OH Walking Lunge (8 each arm) 22.5/15kg
3min Rest
AMRAP 6min
40 Double Unders
7 CTB or 4 BMU