CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
90/90 Bear Sit
1 Length Lateral Shuffle
10 Goblet Squat with Pause
8m Duck Walk
Strength
A1: Back Squat (Work up to a set of 10 with 2 reps in reserve)
**More weight or reps than last week
A2: Handstand (Hold against wall 10-25sec)
**************************************************
B1: Dips (3 x challenging sets)
*Or Diamond Push-ups
B2: Bulgarian Split Squats (3×10-12)
**More weight or reps than last week
Metcon
Metcon (Time)
For time:
3 rounds:
200m Run
7 Devils Press 22.5/15kg
**straight into
3 rounds:
200m Run
12 Burpees
EXTRAS
Rope Pull’s/Rope Climbs/Legless Rope Climb/Peg-board Acsents
5-4-3-2-1
For Quality
*Choose 1 of the above