CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
100m Run
5 Inchworms
5 Hand release Push-ups
5 Burpee Broad Jumps
1 Round
10 Leg swings ea side
2 Lengths lateral Shuffle
1min KB Squat Hold
Weightlifting
1A: Front Squat (3 x 4 @ 90%)
1B: Weighted Plank (3 x 30 – 40sec’s)
Metcon
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
If you can’t complete the 3 movements in 1 minute. Scale the reps down. A) 4,8,12 OR B) 3,6,9