CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
500m Row, then…
2 rounds
12 Banded goodmornings
12 Deadbugs
12 Hollow Rocks
**Banded Hammy Stretch
Strength
Deadlift (TnG 8-6-4-2)
On the 3min for 12min
Start light (approx 60%1RM) and working up to heavier than last week’s 4
Metcon
Metcon (AMRAP – Rounds)
AMRAP 12min
6 CTB
9 Power Clean 50/35kg
12 Wall Balls
EXTRAS
20-16-12-8
GHD Sit-ups
Pistol Squats