CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run
10 Dislocations
10 Banded Pull-aparts
10 Single Leg RDL
5 Hip Openers e/s
*1min Bottom Squat Hold
STRENGTH
A1: Front Squat (4×5)
A2: Bent Over Row (4×6 @ heavy)
A3: Step-out Lunges (4×16)
Use Front Rack BB or DB/KB’s
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
15 Power Cleans 50/35kg
10 Burpees Over Bar
5 KB Push Press e/s
10 Toes to “Bell”
15 KB Swings