CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run or 400m Bike
10 Dislocations
30sec Plate Jumps
10 each of Y, T, I’s with fractionals
Strength
Push Press (4×6 @8RPE across)
**We will be increasing 0.5 each week for 3 weeks
Superset
**Double Unders**
In between each set of Push Press, perform 40sec Double Unders prac
Metcon
Metcon (AMRAP – Reps)
Rx+
AMRAP 8min
4 Power Clean 75/50kg
8 HSPU
Rx
AMRAP 8min
4 Power Clean 60/40kg
8 Push-ups