CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
6 Single Leg KB Deadlift each side
10 Leg Swings each side
1 Length Samson Stretch
1 Length Duck Walk
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1 Min Banded Rack Stretch each side
2 Min Foam Roll Upper Back
Weightlifting
30 Mins
1A): Front Squat (3 x 5 @ 85%)
1B): Barbell Bridge Hip Lifts (3 x 12)
1C): Romanian Deadlift (3 x 12)
Use DB’s or KB’s
1D): GHD Situps (3 x 15)
*Or Weighted Butterfly Sit-ups
Metcon
Metcon (Time)
For Time:
2 Rope Climbs
600m Run
4 Rope Climbs
400m Run
6 Rope Climbs
200m Run
8 Rope Climbs
*15Min Time Cap
Scaled: 3 Rope Pulls
RX + : Legless