CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

60sec single skips

60sec Dubs

6 e/s Book Openers

10 Scorpion Stretch

*1min bottom squat hold

STRENGTH

60/15sec Interval X 3 Rounds

1. MB 1+1/4 Squats

2. Banded Bent Over Rows or Pull Aparts

3. Plank Jacks

Metcon

Metcon (Time)

4 Rounds For Time

50 Double Unders

30 Push-ups

*Round 2 & 4 to be “diamond push-ups”

Finisher

3 Rounds:

60sec Plank

30sec Hollow Hold

50 Sit-ups