CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
15cal Bike/Row/Ski/200m Run
5 Inchworm to Hip Openers
1 Length Spiderman Crawl
10 Goblet Squats
Strength
Front Squat (Build up to 1×6 @9RPE)
Metcon
Metcon (AMRAP – Reps)
AMRAP 9min
200m Run
15 Wall Balls
10 Burpees
Rest 1min
AMRAP 9min
250m Row or 10/8 Cal Bike
10 Jump Lunges
1-2 Rope Climbs or 10 Pull-ups
EXTRAS
2 x 10
Standing Arnold Press
2 x 10
DB Bent Over Row