CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
10m Lizard Crawl
12 Banded Goodmornings
10 Air Squats with 1sec pause in bottom
Strength
Back Squat (3×4 @8.5RPE across)
We will be increasing 0.5RPE again next week
Metcon
Metcon (Time)
3 rounds for time:
3 Rope Climbs
15 Burpees
400m Run
EXTRAS
3 Rounds:
30 Heavy Russian KB Swings
15 DB Flys
10 Bularian Split Squats e/s