CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

2min Hip Flow

2×15 Single Leg Glute Bridges

then start bulding up gradually on Back Squat

Strength

Back Squat (10 Reps @9RPE)

**Aim for slightly more than last week

This is the final week of 10’s before going to 8’s next week

Bulgarian Split Squats (3 x 10 Reps)

**Slightly heavier or 1 more rep than last week

DB Curl + Strict Press (3 x 10 Reps)

**Slightly heavier or 1 more rep than last week

Metcon

Metcon (Time)

RX+

For time:

40 Strict HSPU

80 Wall Balls 6/9kg

100/80 Cal Row

RX

For time:

30 HSPU

60 Wall Balls 20/14lbs

90/75 Cal Row