CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Partner Med Ball Throw Warmup

-Lateral Pass

-Underhand

-Thruster Pass

-Squat Clean Thruster

2 x 8 Reps

Scap Pull-ups

Banded Lat Pull-down

Straddle Sit-ups

Hip Openers

Metcon

Metcon (Time)

PART 1

1500m Row

8min cap

Scoring: Time

Rest 2min

PART 2

AMRAP 8min

18 Wall Ball

12 TTB

Scoring: Rounds

Rest 2min

PART 3

1200m Run

8min cap

Scoring: Time

Rest 2min

PART 4

AMRAP 8min

6 DB Box Step Overs 22.5/15kg 20inch

12 Pull-ups

Scoring: Rounds

EXTRAS

4 x 60sec for each (rest as needed)

– Sled Push (heavy)

– Barbell Roll-outs

– BB Bridge Hip Lifts