CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run
10 Leg Swings e/s
5 Inchworm Push-up Hip Openers
10 Iron-cross
STRENGTH
3 Rounds:
10 e/s Lateral Lunge + S/A Up-right Row
*100m Sprint
10 Plate or WB Thruster
100m Sprint
10 Plate Russian Twist e/s
100m Sprint
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Plate on-off Burpees
1-2-3-4-5-6-7-8-9-10
S/A Plate Hang C&J e/s
*15 Air Squats after each set
(20min Cap)