CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

60sec Bike or Row

1 Length Duck Walk forwards & backwards

1 Length Lateral Shuffle w Skills Band

10 Single Leg Glute Bridges

Strength

Back Squat (Work up to a 4RM @RPE 8)

*Leave a couple in the tank – will be building each week

Metcon

Metcon (AMRAP – Rounds and Reps)

16min AMRAP

12/10 Cal Row or Bike

10 TTB

8 HSPU