CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

500m Row, then…

2 rounds:

10m Flat spine Bear Crawl

12 Deadbugs

12 Banded Goodmornings

Strength

Deadlift (3 x 10 @@8RPE across)

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

DB Floor Press (3 x 8-12)

Metcon

Metcon (AMRAP – Reps)

EMOM 20min

1. 40sec Max Cal Bike

2. 40sec Cal Row

3. 40sec Max Reps HSPU or Push-ups

4. 40sec Max Reps TTB

5. Rest

EXTRAS

3 sets @ challenging load

12 DB Curl + Press

12 Renegade Rows