CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run or 500m Row, then…
2 rounds:
10 reps Single Leg Glute bridge
10 Goblet Squats
5m Duck Walk Forward and Backwards
Strength
Back Squat (Work up to a set of 4 at 8.5RPE)
**Should have at least 1-2 reps left in the tank with perfect form
Next week we increase 0.5RPE
Metcon
Metcon (AMRAP – Reps)
3 rounds for total reps:
1min TTB
1min Dual DB Squat Cleans 22.5/15kg
1min Cal Bike
2min Rest