CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
5 Prone Shoulder CARS
10 Strict Press
10 Dual or SA DB Bent Row 2012 Tempo
mobs: scorpion stretch x 20
STRENGTH
A: Bench Press (3 x 12 @ 7RPE)
**Sub with DB’s or KB’s
B: Seated DB Strict Press (3 x 15 @ 7-8RPE)
C1: DB Front Raise (3 x 15 @7-8RPE)
*Can sub for weight plate
C2: DB Skullcrushes (3 x 15 @7-8RPE)
*Sub for BB or Plate
STRENGTH Minimal – Zero Equip
A1. Crocodile Push-ups 3 x 10 Reps
A2. Aquaman Holds 3 x :30sec
B1. Single Arm OH Sit-ups 3 x 5 e/s
B2. Bench Dips 3 x 30sec
Metcon
Metcon (Time)
5 Rounds:
200m Run or 40 Dubs
6 Strict TTB
3 Wall Walks
16 SA Suitcase Walking Lunges 8R/8L
5 Rounds:
200m Run or 40 Dubs
12 Leg Raises
3 Wall Walks
16 Jump Lunges 8R/8L