CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Med Ball Run

2 rounds

10 Seated shoulder extension + hip raise

8 DB Deadlift + Bent Row combo

Strength

Banded Deadlifts (4 x 8 @ Moderate)

– Band over bar adds another element of resistance

– Developing Speed + Power

– Be sure to keep accelerating through the lift

Pull-ups (4 x 5-8 STRICT)

Metcon

Metcon (AMRAP – Rounds)

EMOM 20min

1. 20 Hollow Rocks or 20sec Hold + DU’s with remaining time

2. 10 DB Front Rack Walking Lunges @heavy

3. 10 Ring Row to MU transition

4. 200m Run (or scale to 150m)