CrossFit JAK Elite – CrossFit
Warm-up (No Measure)
200m Run…
Shoulder CARS- Coach to lead 2 x 1 Min each side
2 rounds with fractionals:
10 Cuban Rotations
10 Reverse Flyes
Push Press (1RM)
10 Mins to work up to 1RM. Please make sure you log your weights into Wodify
Push Jerk (1RM)
10 Mins to work up to 1RM. Please make sure you log your weights into Wodify
Metcon (AMRAP – Rounds and Reps)
Partner Up! Share Reps
18min AMRAP
200m Ball Run
30 Burpees
30 SDHP 40/27.5kg
30 Push Press
30 Cal Row/Ride/Ski
Cash Out: Accumulate 2 mins plank hold