CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
2 Lengths Samson Stretch
20 Cossack Squats
15 Single Leg DL on ea leg
10 Leg Swings on ea leg
20 Reverse Scorpion Stretch (Lying on back)
1 Min Couch Stretch ea leg
Weightlifting
Front Squat (Build to a heavy single in 12 mins)
Metcon
5k Run (Time)
Max Effort 5k Run
To the Lighthouse & back.
Prize for anyone that can do the Run in 25 Mins
“I’m not running 5k’s” Get out of your comfort zone… JUST DO IT!
Time cap 35 Mins