CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
50 Dubs or 200m Run
1 Length Duck Walk
10 Scorpion Stretch
10 Scap Pull-ups
*Box chest stretch
STRENGTH
**Start on A or B then wipe down area before you swap
A: Floor Press (6 Reps OTM x 8)
@ 8RPE
B: Chest-To-Bar Pull-ups (8min EMOTM)
Record total reps. The goal will be to add reps/sets each week.
Keep all reps smooth and pick manageable numbers
Work 8 sets, aiming for CTB or as high as possible.
Metcon
Metcon (5 Rounds for time)
On the 3min for 15min
8 Dual DB Hang Squat Clean 22.5/15kg
200m Run
35 Double Unders
*2:30 cap each round