CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, then…
2 Rounds:
10 Banded Good Mornings
10 Goblet Squat w Pause
10 Leg Swings
10 S/L Bridge Hip Lifts
*Couch Stretch 1min e/s
STRENGTH
**3 ROUNDS**
A1: Back Squat (10 Tempo)
3312
3sec down, 3sec in bottom
A2: Pistols (20 Reps Alt)
A3: DB Box Step-Overs (20 Reps)
Metcon
Metcon (Time)
3 Rounds:
400m Run
21 KB Swings 24/16kg
12 SDLHP 40/30kg