CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run with 1 med ball between 2 (change at 200m)

Dynamic mob:

Leg Swings

Arm Circles

Start setting up workout and warming up all movements

Skill

** C2B or MU’s **

Metcon

Metcon (AMRAP – Reps)

Partner workout.

Score is total reps + cals at the end.

Can start on any station and work down the list

AMRAP 5min

BB Thrusters

While partner holds plank

1min Rest

AMRAP 5min

Cal Bike

While partner rests – change at any time

1min Rest

AMRAP 5min

Chest 2 Bar Pull-ups or Bar MU’s

While partner hangs from pull-up bar

1min Rest

AMRAP 5min

Cal Row

While partner rests – change at any time