CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
150m Run
10 Banded Lat Pull-down
6 Back Roll to Pancake
1 Length Emu Walk
10 Leg Swings ea side
*Mobility – KB Box Stretch 1min
Weightlifting
10mins to warm up to 80%
OTM x 5
2 Deadlifts + 1 Wall Walk – Every Minute for 5mins
Deadlift (5 x 2 @ 80%)
Warm up to 80%, then every minute for 5mins, 2 deadlifts + 1 Wall Walk
Wall Walks (5 x 1)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
6 KB Snatches (20/16kg)
6 HSPU
100m Run
12 Single Overhead KB Lunges (6 ea side)
6 Toes to Bar
100m Run