CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
400m Row/Run/Bike
2 Lengths Banded Shuffles
2 Length Banded Monster Walk
20 Banded Air Squats (band above knees)
10 Leg Swings on each side
10 Weighted Dowel Dislocations
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1 Min on Each Side
Banded Hip Flexor Stretch
Weightlifting
Back Squat (3 x 5 @ 85%)
Deadlift (OTM x 6)
Start at 70% of 1RM, add weight each minute
Boogsie’s Birthday WOD
Metcon (Time)
6 Rounds
15/10 cals Bike/Row
3 Heavy Power Cleans (70/55)
5 HSPU
10 Wall Balls
*Aim to do each round unbroken
Cash out: 41 Birthday Burpees
Scaled – 50/35kg