CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200m Run
12 Hollow Rocks
12 Banded Kick-backs e/s
12 Banded Good Mornings
12 Air Squats with 1sec pause in bottom
Strength
Back Squat (Work up to a set of 2 at 8RPE)
**Should have at least 1-2 reps left in the tank with perfect form
Metcon
Metcon (AMRAP – Reps)
AMRAP 15min
Run 400m at the 0min.5min,10min,15min
In the remaining time, AMRAP of
5 Burpees
10 KB Swings 24/16kg