CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Spiderman Lunge
30sec Waiters Walk e/s
10 x Weighted Dislocations
10 x OH Squat + Press Behind Neck with Dowel
Strength
Overhead Squat (5×4)
On the 3min for 15min
*starting light and working up to heavier than last week
SUPERSET
DB Oblique Side Bend
3×15 @ heavy
Metcon
Metcon (Time)
For Time:
40/30 Cal Bike or Row
40 Kettlebell Swings 32/24kg
40 HSPU
40/30 Cal Bike or Row
*Start on either machine but finish on different machine
EXTRAS
4 x Rounds
5-8 Strict Pull-ups / weighted
1 Length Front Support Walk