CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
100m Run
10 Tyre Step-ups
10 Banded Goodmornings
10 Face-down W-Raise to Reach
STRENGTH
12 / 10 / 8 / 6 Reps of…
– Tyre Sumo Deadlifts
– Box Pike HSPU’s or HRPU
– MB V-Sits / Russian Twist
– Box Tricep Dips
**50 Dubs or 10 Reverse Burpees between sets
(15min Cap)
Metcon
Metcon (AMRAP – Rounds and Reps)
17min AMRAP
5 Tyre Flips
10 OH Lunges
15 Plate OH Sit-ups
200m Ball Run