CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run
6 Goblet Squats w/3sec Pause @ Bottom
8 Leg Swings Each Side
10 Dislocations
2 Lengths Banded Walk
Weightlifting
Back Squat (3×8 @ 75%)
Today is the first day of our 6 week squat program. We will be squatting 3x a week on Mon,Wed & Fri. Please record your weights in wodify.
Gymnastics
OTM x 12
1st – 5-10 Strict HSPU or Pike Push-Ups
2nd – 3-5 Strict Pull-Up/ C2B / or Strict Muscle Up
3rd – 12 Alt Pistols
4th – 40sec Hollow Rocks
Metcon
Metcon (AMRAP – Rounds)
12min AMRAP
4 Hang Power Snatches (60/40)
8 TTB
12 Burpee Over Bar