CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

10m Tall Bear Crawl

10m Spiderman Crawl

12 Cuban Press with fractional plates

Strength

Shoulder Press (3×10 @8RPE across)

**We will be increasing 0.5 each week for 3 weeks

Bulgarian Split Squats (3×10)

Metcon

Metcon (Time)

Rx+

For time:

30/20cal Row or Bike Buy-in, then

21-18-15-12

Pull-ups

DB Front Rack Lunges 22.5/15kg

Rx

For time:

30/20cal Row or Bike Buy-in, then

18-15-12-9

Pull-ups

DB Front Rack Lunges 22.5/15kg

Scaled

For time:

30/20cal Row or Bike Buy-in, then

18-15-12-9

Ring Rows

21-18-15-12

DB Farmers Carry Lunges 22.5/15kg