CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run
10m Spiderman Lunge
10 Face-down W-raise
10 x OH Squat + Press Behind Neck with Dowel
Mobs: Banded Tricep/Shoulder Stretch + Bridge-ups
Weightlifting
Hang Power Snatch (12-10-8-6-4)
**On the 2min for 10min
Start light (apporx 40%1RM) and working up to moderate-heavy
Metcon
Metcon (Time)
For time:
21 SDHP 60/40kg
9 TTB
600m Run
15 SDHP
15 TTB
400m Run
9 SDHP
21 TTB
200m Run
EXTRAS
2-3 Rounds:
10 e/s Single Leg Deadlifts (32/24kg)
15 GHD Sit-ups
10 e/s Pistol Squats
15 Hollow Rocks