CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
100m Run
10 Scap Push-ups
10 Wall Angels
**
Scap CARS on all fours
Prone Shoulder CARS
Scap Push-ups
Strength
A1: DB Floor Press (Work up to a set of 10 with 3 reps in reserve)
A2: Reverse Flyes (3×10 )
B1: Arnie Press (3×10)
*SEATED*
B2: Banded Tricep Extension (3×12-20)
Metcon
Metcon (Time)
For time:
100 Double Under buy-in (2min cap)
into
10-20-30
Single Arm DB Snatch 22.5/15kg
200m Run
EXTRAS
3 x 10
– S/L RDL’s
– GHD Sit-ups