CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Partner Med Ball Throw Warmup
-Lateral Pass
-Underhand
-Thruster Pass
-Squat Clean Thruster
2 x 8 Reps
Scap Pull-ups
Banded Lat Pull-down
Straddle Sit-ups
Hip Openers
Metcon
Metcon (Time)
PART 1
1500m Row
8min cap
Scoring: Time
Rest 2min
PART 2
AMRAP 8min
18 Wall Ball
12 TTB
Scoring: Rounds
Rest 2min
PART 3
1200m Run
8min cap
Scoring: Time
Rest 2min
PART 4
AMRAP 8min
6 DB Box Step Overs 22.5/15kg 20inch
12 Pull-ups
Scoring: Rounds
EXTRAS
4 x 60sec for each (rest as needed)
– Sled Push (heavy)
– Barbell Roll-outs
– BB Bridge Hip Lifts