CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
500m Row, then…
2 rounds:
10m Flat spine Bear Crawl
12 Deadbugs
12 Banded Goodmornings
Strength
Deadlift (3 x 10 @@8RPE across)
**We will be increasing 0.5 each week for 3 week
DB Floor Press (3 x 8-12)
Metcon
Metcon (AMRAP – Reps)
EMOM 20min
1. 40sec Max Cal Bike
2. 40sec Cal Row
3. 40sec Max Reps HSPU or Push-ups
4. 40sec Max Reps TTB
5. Rest
EXTRAS
3 sets @ challenging load
12 DB Curl + Press
12 Renegade Rows