CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200m Run
6 Alt Hip Openers
10 OHS
10 Dislocations
10 shoulder Taps in Push-up position
Strength
Overhead Squat (5RM)
4 x Set of Submax Ring Dips between sets
Metcon
Metcon (Time)
For time:
800m Run
30 SDHP 40/30kg
400m Run
20 Power Snatch
200m Run
Rx+ 50/35kg
EXTRAS
2-3 Rounds:
15 Weighted Ab-Mat Sit-ups
15 GHD Back Extensions
10 E/S Single Leg KB Deadlift