CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, then…
Scap CARS on all fours
Scap Push-ups
10 Banded Press e/s
Strength
A1: Floor Press (Work up to a set of 10 with 0-1 reps in reserve)
A2: Reverse Flyes (3×10-13)
**More weight or reps than last week
**************************************************
B1: Arnie Press (*SEATED* 3×10-13)
*8More weight or reps than last week
B2: Banded Tricep Extension (3×12-24)
Metcon
Metcon (Time)
3 rounds for time:
600m Row or Run
15 Pull Ups
30 Abmat Sit-ups
EXTRAS
2-3 Sets:
15 Side Bends e/s
15 V-ups
15 Prone K2E with feet on sliders