CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run
10 S/L RDL
10 Seated Angels
10 Deadbugs
*2min Bottom Squat Hold
STRENGTH
Min 1: Shoulder Press (5 Reps)
+ 10 PLANK CLIMBERS
Min 2: KB Deadlift (10 Reps)
+ 10 Hollow Rocks
Metcon
Metcon (AMRAP – Reps)
At the 00:00
800m Run
then
AMRAP until 6:00
12 V-Snaps
12 Thrusters*
At the 6:00
600m Run
then
AMRAP until 12:00
10 V-Snaps
10 Thrusters
At the 12:00
400m Run
then
AMRAP until 18:00
8 V-Snaps
8 Thrusters
*Thrusters can be performed with BB 40/30kg or DB’s 22.5/15kg
Scale: Single DB