CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 500m Row, then…

2 rounds:

10 reps Single Leg Glute bridge

10 Goblet Squats

5m Duck Walk Forward and Backwards

Strength

Back Squat (Work up to a set of 4 at 8.5RPE)

**Should have at least 1-2 reps left in the tank with perfect form

Next week we increase 0.5RPE

Metcon

Metcon (AMRAP – Reps)

3 rounds for total reps:

1min TTB

1min Dual DB Squat Cleans 22.5/15kg

1min Cal Bike

2min Rest