CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
200m Med Ball Run
2 rounds
12 Walking Lunges
12 Prone Shoulder Taps
Strength
A1: Front Squat (5RM)
A2: Back Rack Lunge (*Reverse*)
Work up to a heavy set of 12 with 3-4 reps in reserve
A3: Strict Handstand Push-ups (Or Progression)
4 quality, submaximal sets with 3-4 reps in reserve
**Use deficit if needed
Metcon
Metcon (3 Rounds for time)
3×30/20cal Bike/Row/Ski @90% effort
Rest 2-4min between intervals