CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run then,

10m Spiderman Lunge

10 W-Raise

10 Squat With Thoracic Rotation in Bottom

10 x OH Squat + Press Behind Neck with Dowel

Strength

Overhead Squat (5×6)

On the 3min for 15min

Starting light and working up to heavier than last week

SUPERSET

40sec Weighted Plank

Metcon

Metcon (3 Rounds for time)

3 Rounds, each For Time:

6 Squat Cleans 70/45kg

3 SHSPU + 6 Kipping HSPU (scale: all kipp or from box)

150m Ball Run (9/6kg)

*1min REST

EXTRAS

4 Rounds

60sec Sled

30m Farmers Carry (3 lengths) 32’s/24’s