CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Row or Run
Then…
1 Round
10 ea leg Single Leg KB DL
10 Leg swings ea side
15 Banded Pull-aparts
1 Length Spiderman lunge
15 Scap Pull-ups
2 Lengths Banded Monster Walk
Weightlifting
Back Squat (5 x 5 @ 80%)
,
Metcon
TEST 1 (AMRAP – Rounds and Reps)
PART A
10 Mins
Work up to a 3RM Thruster
PART B
15 Min AMRAP
15/12 Cals on Rower
20 Box Jumps
15 DB Push Jerks (22.5kg/15kg)
10 DB Deadlifts
5 Toes to Bar
We will be re-testing this in 4 weeks time. Record your score
EXTRAS
Barbell Bridge Hip Lifts (3 x 15)
Pike Press on Slider (3 x 8)
*Start in plank hollow, pushing up through ribcage. Pull feet towards your hands, driving hips up to ceiling.