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 0-1 reps in reserve)
**More weight or reps than last week
A2: Hanging Knee Tuck (20-40sec)
**************************************************
B1: Barbell Bicep Curls (3×10-13)
**More weight or reps than last week
B2: DB Skullcrushes (3×10-13)
**More weight or reps than last week
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
EXTRAS
EMOM x 9min
1. Sled Push/Pull
2. 30sec Bike Sprint
3. 10 Burpee BJ