CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Goblet Squat w 2sec hold x 10
1 length Duck Walk
20 KB Swings
1 length Alligator Walk
*Hip Openers & Leg Swings
Weightlifting
1A): Back Squat (3 x 4 @ 90%)
1B): Good Mornings (3 x 8-10)
Empty Barbell or light weight. Focus on form & lowering down slowly, squeezing glutes at the top
Gymnastics
OTM x 12
1st – 8 Strict Chest 2 Ring Pull-ups
2nd – 40sec Superman Rocks
3rd – 8 Strict Ring Dips or Box Dips
4th – 10-20 V-ups or Tuck ups
Metcon
Metcon (Time)
21-15- 9
Deadlifts (102.5/70)
HSPU
High Box Jumps (30″/24″)
*12min Time Cap
Scaled:
Deadlift (80/50kg)
Box HSPU
Box Jumps (24″/20″)