CrossFit JAK Elite – CrossFit
Warm-up
Squat Warmup (No Measure)
2 Rounds
200m Row/Ride/Run/Ski
1 Length Banded Lateral Walk
15 Glute Bridges with band
10 Cuban Presses
1 Length Samson Stretch
Weightlifting
Every 2 minutes for 6 sets
2mins to complete 2 Back Squats & 8 Front Rack Lunges. Rest remaining time
Back Squat (6 x 2)
2 Reps @ 80%
Front Rack Lunge (6 x 8)
Alt lunge 8 reps total
Benchmark Friyays
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
KB 24/16kg
*14 min time cap
EXTRAS
Metcon (No Measure)
3 Rounds
10m Handstand Walks or 5 Wall Walks
10 Rower Pike Up’s
10 ea side KB side bends