CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
300m Row
10 Wall Angels
10 Face-down W raise
10m Spiderman Lunge
10 OH Squat + Press Behind Neck with Dowel
*Thoracic ext on roller holding bar
Strength
Overhead Squat (4×8 starting light and working up to moderate-heav)
On the 3min for 12min
*SUPERSET
30sec Weighted Plank
Metcon
Metcon (AMRAP – Reps)
AMRAP 16min
10 TTB
10 Box Jumps
200m Run
EXTRAS
3 Rounds:
21-15-9
Heavy Suitcase Deadlifts
*25m Handstand Walk or 16 Shoulder taps