CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, then…
2 rounds:
60sec Scap CARS kneeling on all fours
12 Prone Shoulder taps
12 Scorpion Stretch
*Banded chest/shoulder stretch
Strength
Floor Press (Work up to a heavy set of 5)
DB/Plate Side-lying Shoulder External Rotation
3×12-15
Metcon
Metcon (AMRAP – Reps)
With a partner
AMRAP 20min
Share the work however you like. One person working at a time.
50cal Bike or Row
50 Single Arm DB Split Snatch (Or Hang Snatch) 22.5/15kg
50 Single DB Thrusters 22.5/15kg
EXTRAS
3 x 10 e/s Bulgarian Split Squats
3 x :30sec Ring Support Hold