CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Partner Med Ball Throw Warmup
-Lateral Pass
-Underhand
-Thruster Pass
-Squat Clean Thruster
*45sec of each variation
2 x 8 Reps
– Wall Angels
– Banded Lat Pull-down
– Scorpion Stretch
– Hip Openers (4 e/s)
Metcon
Metcon (AMRAP – Reps)
PART 1
AMRAP 10min
12/10cal Row
12 Wall Balls
Rest 2min
PART 2
AMRAP 10min
200m Run
10 CTB
Rest 2min
PART 3
AMRAP 10min
10 Push-ups
12 Sit-ups
14 DB Snatch 22.5/15kg
EXTRAS
Rope Climbs/legless or Pegboard
5-4-3-2-1
DB Bench/Floor Press
5-5-5-5-5