MONDAY 23rd MARCH

Mar 22, 2020 | W.O.D.

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

https://onthegomap.com/?m=r&u=km&d=2504&f=7493d380aa&n=1&dm=1&context=share&r2=txYo6YkYvSp1i1b25p1z1F~2~1n9~1Z3n6p5x3b2X7t3f4d2p2d1r9X3f3j1f3b2t5d2Uv7Fp1q1fBCl1f1HZ8r1x2Db22r4Rd10h3h1l5Rt1Bf8Z24d1D3e1d8f29

EXTRAS

Hollow Hold (45 – 35 – 25 – 15 seconds)

Superman hold (15 – 25 – 35 – 45)