CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2min 90/90 Bear Sit Transitions

2×15 Single Leg Glute Bridges

then start bulding up gradually on Back Squat

Strength

A: Back Squat (Work up to a set of 10 @8RPM)

**Aim for slightly more than last week

Will be increasing by 0.5RPE next week

B1: Bulgarian Split Squats (3 x 10)

**Slightly heavier or 1 more rep than last week

B2: DB Curl + Strict Press (3 x 10)

**Slightly heavier or 1 more rep than last week

MetCon

Metcon (Time)

20 Burpee Box Jumps

30 Wall Balls

20 Box Jump Overs

30 Wall Balls

20 Box Jumps

30 Wall Balls

*12min cap