CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run
1 Length Tall Bear Crawl
1 Length Banded Lateral shuffle
5 Inch Worm to Hip Openers
STRENGTH
A1: Paused Front Squat (3×5 @ 70% 1RM)
2sec pause in bottom
A2: Wall Facing Handstand Hold (4×20-30sec)
Metcon
Napoleon (AMRAP – Reps)
20min AMRAP
9cal Assault Bike or Rower
7 Thrusters
5 Bar Facing Burpees