CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run then,
10m Spiderman Lunge
10 W-Raise
10 Squat With Thoracic Rotation in Bottom
10 x OH Squat + Press Behind Neck with Dowel
Strength
Overhead Squat (5×6)
On the 3min for 15min
Starting light and working up to heavier than last week
SUPERSET
40sec Weighted Plank
Metcon
Metcon (3 Rounds for time)
3 Rounds, each For Time:
6 Squat Cleans 70/45kg
3 SHSPU + 6 Kipping HSPU (scale: all kipp or from box)
150m Ball Run (9/6kg)
*1min REST
EXTRAS
4 Rounds
60sec Sled
30m Farmers Carry (3 lengths) 32’s/24’s