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 0-1 reps in reserve)
**More weight or reps than last week
A2: DB Bicep Curls (3×10-13)
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B1: Single Arm DB Row (3×10-13)
**More weight or reps than last week
B2: Upright Row (S/A DB – 3×10-13)
**More weight or reps than last week
Metcon
Metcon (AMRAP – Reps)
15min AMRAP
10cal Row/Air Bike
8 Hang Power Clean 50/35kg
6 Front Squat
4 Barbell Step Out Lunge
2 Rope Climb
EXTRAS
EMOTM x 9
1. Kipping Ring Swing + pull to hips
2. Ring Support Hold
3. 2-3 Eccentric Handstand Push-up (belly to wall)