CrossFit JAK Elite – CrossFit
Warm-up (No Measure)
300m Run, Ride or Row
2 Rounds
5 Walkouts to hip opener ES
10 DB Goblet Squats-2 Sec pause at bottom
2 Lengths band shuffles
2 Length Bear Crawls
Back Squat (1RM)
20 Minutes to work up to 1RM. Make sure you log your weights into Wodify
Metcon (Time)
FRUN
21 Thrusters 40/27.5kg
21 Pull Ups
400m Run
15 Thrusters
15 Pull Ups
600m Run
9 Thrusters
9 Pull Ups
800m Run