CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run, then…
1 Length Spiderman Crawl
5 Inchworm to Hip Openers
10 Goblet Squats w skills band
15 Banded Good Mornings
STRENGTH
A: Back Squat (6×2 Reps @70%)
W/U Sets:
2 Reps @60%
2 Reps @65%
B1: Single Leg Deadlift (3 x 10 e/s)
B2: DB Floor Press (3×10)
Metcon
Metcon (Time)
8 Rounds:
200m Run
4 Deadlifts 120/85kg
6 Burpees