CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

300m Row

10 Wall Angels

10 Face-down W raise

10m Spiderman Lunge

10 OH Squat + Press Behind Neck with Dowel

*Thoracic ext on roller holding bar

Strength

Overhead Squat (4×8 starting light and working up to moderate-heav)

On the 3min for 12min

*SUPERSET

30sec Weighted Plank

Metcon

Metcon (AMRAP – Reps)

AMRAP 16min

10 TTB

10 Box Jumps

200m Run

EXTRAS

3 Rounds:

21-15-9

Heavy Suitcase Deadlifts

*25m Handstand Walk or 16 Shoulder taps