CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
500m Row, or 1km Bike
2 rounds:
12 Walking Glute Bridges
10m Lizard Crawl
12 Cossacks
Strength
Back Squat (Tempo 3311)
**3×3 @ moderate
Approx 70%1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20min
3 Thrusters @ 75/50kg
6 Pull-ups
9 Push-ups
12 Air Squats
15 KB Swings 24/16kg