CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Then…
3 Rounds
10 KB Swings
5 Back Roll to Pancake
5 Scap Pull-ups
10 Glute Bridges
Weightlifting
1A: Sumo Deadlift (4 x 6)
Work up to a challenging weight
1B: Good Mornings (4 x 10)
1C: Weighted Sit-ups (4 x 10-15)
Metcon
Metcon (Time)
For Time
20/15 Cals Row/Bike/Ski
10m Handstand Walk
15 Double KB Squats (20/16kg)
20/15 Cals Row/Bike/Ski
10m Handstand Walk
12 Double KB Squats
20/15 Cals Row/Bike/Ski
10m Handstand Walk
9 Double KB Squats
Scaling for HS Walk
30m Bear Crawl