CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2mins Double Unders

2 rounds:

6 Hip Opener to Rotation

1 Length Goblet Duck Walk

1 Length Lateral Shuffle w skills band

Strength

Back Squat (3 x 10 @8RPE across)

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

Reverse Flyes (3 x 12-15)

Metcon

Metcon (Time)

For time:

50/35cal Row or Bike

75 Wall Balls

100 Double Unders

*12min cap

EXTRAS

EMOM – 12

1. Quality set of strict Muscle Ups or Strict C2B/Pull-ups

2. 20 Hollow Rocks