CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10m Lizard Crawl
12 Goblet Squats
12 shoulder Taps in Push-up position
Strength
Front Squat (4×6 @8RPE across)
**We will be increasing 0.5 each week for 3 weeks
Superset
Ring Dip or Ring Muscle Ups
In between each set of Front Squats, perform a submaximal set of Ring Push-ups, Ring Dips or Muscle Ups
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Scaled:
“Barbara”
(3 round version)
3 rounds, each for time
20 pull-ups
30 push-ups
40 sit-ups
50 squats
**Rest 3min between rounds