CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

10m Spiderman Lunge

10 Face-down W-raise

10 x OH Squat + Press Behind Neck with Dowel

Mobs: Banded Tricep/Shoulder Stretch + Bridge-ups

Weightlifting

Hang Power Snatch (12-10-8-6-4)

**On the 2min for 10min

Start light (apporx 40%1RM) and working up to moderate-heavy

Metcon

Metcon (Time)

For time:

21 SDHP 60/40kg

9 TTB

600m Run

15 SDHP

15 TTB

400m Run

9 SDHP

21 TTB

200m Run

EXTRAS

2-3 Rounds:

10 e/s Single Leg Deadlifts (32/24kg)

15 GHD Sit-ups

10 e/s Pistol Squats

15 Hollow Rocks