CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run
1 Length Samson Stretch
20 Banded Lat Pull-downs
15 Banded Good Mornings
10 Cossack Squats
5 KB Bottoms up press (ea side)
Weightlifting
Shoulder Press + Push Press + Jerk (6 x 1)
Work up to heaviest weight
– Focusing on form
Metcon
Metcon (No Measure)
3 Rounds…. With a Partner
1st Min – Max Legless Rope Climbs 1:1
2nd Min – Sled Push 1:1
3rd Min – 100m Sprint together
4th Min – Max Sandbag over the shoulder 1:1
5th Min – 40 sec Ski Erg (both partners working)
6th Min – 10 Partner Deadlifts (150/100kg)
7th Min – 15 Synchro V-ups
8th Min – 5 Bar muscle Up’s or 10 Pull-ups each
CASH OUT: 200 Double Unders for Gaz