CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2mins Double Unders
2 rounds:
6 Hip Opener to Rotation
1 Length Goblet Duck Walk
1 Length Lateral Shuffle w skills band
Strength
Back Squat (3 x 10 @8RPE across)
**We will be increasing 0.5 each week for 3 weeks
Reverse Flyes (3 x 12-15)
Metcon
Metcon (Time)
For time:
50/35cal Row or Bike
75 Wall Balls
100 Double Unders
*12min cap
EXTRAS
EMOM – 12
1. Quality set of strict Muscle Ups or Strict C2B/Pull-ups
2. 20 Hollow Rocks