CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
1min Row or Bike
Hip and Shoulder flow (coach directed)
2 x 8 Reps
– Banded Lat Pull-down
– KB S/L RDL’s
Metcon
Metcon (AMRAP – Reps)
AMRAP 30min
20/15cal Row or Bike
9 BMU or CTB or Pull-ups
12 KB Suitcase Deadlifts 32/24kg
15 Push-ups or HSPU
18 Air Squats
EXTRAS
3 rounds
30sec Weighted Plank @ heavy
15 Oblique DB Side Bends @ heavy