CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
30sec Filly Carry each way
10 Weighted Dislocations
15 Abmat Sit-ups
Strength
A1: Shoulder Press (Work up to a set of 10 with 3 reps in reserve)
A2: Hanging Knee Tuck (20-30sec)
B1: Barbell Bicep Curls (3×10)
B2: DB Skullcrushes (3×10)
Metcon
Metcon (AMRAP – Rounds)
In a team of 2
Partition anyhow. 1 person working at a time.
AMRAP 16min
40 TTB
40cal Bike or Row
40 KB Snatches 24/16kg
EXTRAS
2 Rounds:
30 Russian Twist (20/15kg)
1 Length Front support walk
1min Weighted Plank