CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Partner Med Ball Throw Warmup

-Lateral Pass

-Underhand

-Thruster Pass

-Squat Clean Thruster

*45sec of each variation

2 x 8 Reps

– Wall Angels

– Banded Lat Pull-down

– Scorpion Stretch

– Hip Openers (4 e/s)

Metcon

Metcon (AMRAP – Reps)

PART 1

AMRAP 10min

12/10cal Row

12 Wall Balls

Rest 2min

PART 2

AMRAP 10min

200m Run

10 CTB

Rest 2min

PART 3

AMRAP 10min

10 Push-ups

12 Sit-ups

14 DB Snatch 22.5/15kg

EXTRAS

Rope Climbs/legless or Pegboard

5-4-3-2-1

DB Bench/Floor Press

5-5-5-5-5