CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2mins Run/Ride/Row/Ski
2 Rounds
10 Banded Lat Pulldown
10 Scap Pull Ups
10 SA DB Bent Over Rows(light weight)
10 Scorpion Stretch
Weightlifting
Shoulder Press (1 x 10)
Work up to a 10RM
1a): DB Floor Press (3 x 10)
1b): DB bent over row (3 x 10)
MetCon
Metcon (AMRAP – Rounds and Reps)
4min AMRAP
15 Cal Row/Ski/AD
15 KB Swings 20/16kg
15 Wallballs 9/6kg
*2min rest
4min AMRAP
12 Cal Row/Ski/AD
12 KB Swings
12 Wallballs
*2min rest
4min AMRAP
9 Cal Row/Ski/AD
9 KB swings
9 Wallballs