CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
12 Banded Good Mornings
12 Deadbugs
12 Glute Bridge March
Strength
A1: Romanian Deadlift (Work up to a set of 10 with 2 reps in reserve)
**More weight or reps than last week
A2: DB Bicep Curls (3×10-12)
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B1: Single Arm DB Row (3×10-12)
**More weight or reps than last week
B2: Upright Row (S/A DB – 3×10-12)
**More weight or reps than last week
Metcon
Metcon (Time)
4 Rounds
2 Rope Climb
4 Bar Muscle Ups
6 Squat Clean 60/40kg
8 Push Jerk
200m Run
EXTRAS
3 x 12 @ 40/30kg
BB Step-ups
* 2 x : 20sec Support Hold on the rings between sets