CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200m Run
10m Tall Bear Crawl
10m Spiderman Crawl
12 Cuban Press with fractional plates
Strength
Shoulder Press (3×10 @8RPE across)
**We will be increasing 0.5 each week for 3 weeks
Bulgarian Split Squats (3×10)
Metcon
Metcon (Time)
Rx+
For time:
30/20cal Row or Bike Buy-in, then
21-18-15-12
Pull-ups
DB Front Rack Lunges 22.5/15kg
Rx
For time:
30/20cal Row or Bike Buy-in, then
18-15-12-9
Pull-ups
DB Front Rack Lunges 22.5/15kg
Scaled
For time:
30/20cal Row or Bike Buy-in, then
18-15-12-9
Ring Rows
21-18-15-12
DB Farmers Carry Lunges 22.5/15kg