CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

6 Alt Hip Openers

10 OHS

10 Dislocations

10 shoulder Taps in Push-up position

Strength

Overhead Squat (5RM)

4 x Set of Submax Ring Dips between sets

Metcon

Metcon (Time)

For time:

800m Run

30 SDHP 40/30kg

400m Run

20 Power Snatch

200m Run

Rx+ 50/35kg

EXTRAS

2-3 Rounds:

15 Weighted Ab-Mat Sit-ups

15 GHD Back Extensions

10 E/S Single Leg KB Deadlift