CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
1min Row/Bike or 200m Run
8 ea side Single Leg Glute Bridges
1 Length Weighted Duck Walk
8 KB Squats with 2sec pause at bottom
8 KB Shoulder Presses
Weightlifting
Back Squat (3 x 3 @ 95%)
Week 5 of 6!! Lets dooo it
Back Rack Lunge (3 x 12)
* 6 reps on each leg
Metcon
Metcon (Time)
3 Rounds
12 Burpees
12 DB Hang Clean & Jerk (22.5/15kg)
3 Rounds
15/12 Calories Bike or Row
12 Double DB Snatch
3 Rounds
200m Run
12 DB Front Squat
*20min time cap