CrossFit JAK Elite – CrossFit
Warm Up
Warm-up (No Measure)
400m Run or Row
20 Dislocations
15 KB Swings (light)
10 OHS w Dowel
5 Y’s ,Ts & W’s (lying face down on floor, thumbs pointing up)
1 min Couch Stretch on each leg
Weightlifting
Back Squat (3 x 5 @ 80%)
Gymnastics
OTM x 9
Min 1 – 5-10 Strict Ring Dips
Min 2 – 1 Length Handstand Walk or 30sec Hold
Min 3 – 10-20sec L-sit Hold
Metcon
Metcon (Time)
3 Rounds
20 Toes to Bar
50 Double Unders
* 10min Time Cap
Metcon (Calories)
Max Calories in 5 Minutes
Row or Ride
Calorie Targets
Guys can you get to 100?
Girls can you get to 70?