CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

10 Single Leg Glute Bridges each side

10 Pike Shoulder Touches

Gymnastics

Within approx 10min

3 rounds for quality

– 20 Pistols or Progressions

– 6-12 Strict Pull-ups or Ring Rows

– 20 Side Plank Hip Raise each side

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6min

8 Burpee Box Jump Overs

16 Single Arm DB OH Walking Lunge (8 each arm) 22.5/15kg

3min Rest

AMRAP 6min

40 Double Unders

7 CTB or 4 BMU