CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run or 400m Bike

10 Dislocations

30sec Plate Jumps

10 each of Y, T, I’s with fractionals

Strength

Push Press (4×6 @8RPE across)

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

Superset

**Double Unders**

In between each set of Push Press, perform 40sec Double Unders prac

Metcon

Metcon (AMRAP – Reps)

Rx+

AMRAP 8min

4 Power Clean 75/50kg

8 HSPU

Rx

AMRAP 8min

4 Power Clean 60/40kg

8 Push-ups