CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10m Lizard Crawl

12 Goblet Squats

12 shoulder Taps in Push-up position

Strength

Front Squat (4×6 @8RPE across)

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

Superset

Ring Dip or Ring Muscle Ups

In between each set of Front Squats, perform a submaximal set of Ring Push-ups, Ring Dips or Muscle Ups

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Scaled:

“Barbara”

(3 round version)

3 rounds, each for time

20 pull-ups

30 push-ups

40 sit-ups

50 squats

**Rest 3min between rounds