CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run
5 Inch Worms
10 Flyes w fractionals
10 Banded Good Mornings
STRENGTH
4 Rounds:
15 Box Dips
8 Floating Deadlifts (Stand on a 2inch deficit. Keep the weight 1 inch off the floor at the bottom of each rep. 1 sec pause at the bottom)
10 Dual DB Bent Rows (Supine Grip)
Metcon
Metcon (Time)
30-20-10
Alternating DB Snatch 22.5/15kg
Goblet Squats 22.5/15kg
Box Jump Overs 24/20″
Midline:
3 Rounds:
20 Russian Twist
15 Side Plank Hip Raise e/s
10 DB Side Bends e/s