CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
500m Row… then
2 Rounds
1 Length Duck Walk
10 Goblet Squats w Pause
1 Length Emu Walk
10 Back roll to Pike
10 Hollow Rocks
Weightlifting
Front Squat (6 x 2 @ 80%)
1A: Deadlift (5 x 5 @ 75%)
1B: Good Mornings (5 x 8)
Metcon
Metcon (Time)
2 Rounds
20 Push Press (45/35kg)
30 Single arm DB OH Lunges (22.5/15kg)
40 Burpees
50 Double Unders
Core Finisher
Metcon (No Measure)
3 Rounds
30 Russian Twists
30sec Superman Hold
30sec Hollow Hold