CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run or Row
2 Rounds:
1 Length Lateral Shuffle
5 Hip Openers e/s
10 Banded Squats w pause
20 Banded Lat Pull-down
Strength
Back Squat (5×3 @85%)
Pull-up Negatives (5×3-5 Reps)
Pull-up from a box, chest to bar and lower as slow as possible
Metcon
Metcon (Time)
4 Rounds:
200m Ball Run
12 Push Press 40/30kg
12 SDLHP