CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

8 Twisting Bears

10m Duck Walk

10 e/s Banded Kick-backs or lateral shuffle w skills band

2 Wall Walks

Mobs: Banded Hip Flexor Stretch

Strength

Front Squat (5×4)

**On the 3min for 15min

starting light and work up to heavier than last week’s 5’s. Approx 85% 1RM

**SUPERSET

1 quality set of HSPU or Box HSPU or Pike HSPU in between each set of Front Squats. Aim to accumulate more in total than last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16min

8 CTB

16 SA OH Walking Lunge (8R, 8L) 22.5/15kg

32 Double Unders

EXTRAS

Muscle Up

5-4-3-2-1

SA DB Squat Snatch

10-8-6-4-2 (e/s building load)