CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
10 Cuban Press
30sec Filly Carry each way
15 Abmat Sit-ups
Strength
A1: Shoulder Press (Work up to a set of 10 with 2 reps in reserve)
**More weight or reps than last week
A2: Hanging Knee Tuck (20-35sec)
A2: Hanging Knee Tuck (20-35sec)
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B1: Barbell Bicep Curls (3×10-12)
**More weight or reps than last week
B2: DB Skullcrushes (3×10-12)
**More weight or reps than last week
Metcon
Metcon (AMRAP – Rounds)
AMRAP 12min
10 Dual DB Push Press 22.5/15kg
10 Dual DB Deadlift
20 Walking Lunges
EXTRAS
EMOM x 9min
1. Sled Push
2. 200m Run
3. 15 GHD Sit-ups