CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, then…
Scap CARS on all fours
Prone Shoulder CARS
Scap Push-ups
Strength
A1: Floor Press (Work up to a set of 10 with 2 reps in reserve)
A2: Reverse Flyes (3×10-12)
**More weight or reps than last week
**************************************************
B1: Arnie Press (*SEATED* 3×10-12)
*8More weight or reps than last week
B2: Banded Tricep Extension (3×12-22)
Metcon
Metcon (AMRAP – Reps)
AMRAP 15min
In partners, partition anyhow, one person working at a time
100 Double Unders
80 Single Arm DB Thrusters (switch arms every 5)
60 Single Arm DB Snatch
40cal Bike/Ski/Row
20 DB Facing Burpees
EXTRAS
2-3 Sets:
10 Strict TTB
20 V-ups
30 Hollow Rocks