CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
5mins Foam Roll Legs/Calves/Upper back
400m Run/Bike/Row or Ski
2 Rounds
1 Length Crab Walk
10 Single Leg Glute Bridges
1 Length Banded Lateral Shuffle
10 Leg Swings (side & front)
Weightlifting
30min
Back Squat (3 x 3 @ 95%)
Warm Up Sets
1×5 @ 50%
1×5 @ 60%
1×3 @ 70%
1×3 @ 75-80%
1×3 @ 80-90%
* 1:30 to 3mins rest between working sets
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Squat Cleans
60/42.5kg
Scaled – 45/30kg
*12min Time Cap
EXTRAS
Extra: Metcon (No Measure)
3 Rounds
5-10 Pull-ups
10 ea side Single leg DL
15-20 GHD Sit-ups