CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
200m Jog
1 Length Lateral Shuffle
10 Twisting Bears
10m Duck Walk
*Banded Hip Stretch
Strength
Front Squat (3×3 @ 7RPE (deload))
** 30 Hollow Rocks between sets
Metcon
Metcon (Time)
4 Rounds
6 Man Makers 22.5/15kg
12 Burpees
18 Single Arm DB Hang C&J
24 Wallballs 9/6kg
EXTRAS
3 Rounds:
8 Strict TTB
:45sec Weighted Plank
2 Wall Walks (try with DB in each hand)