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