CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Spiderman Lunge

30sec Waiters Walk e/s

10 x Weighted Dislocations

10 x OH Squat + Press Behind Neck with Dowel

Strength

Overhead Squat (5×4)

On the 3min for 15min

*starting light and working up to heavier than last week

SUPERSET

DB Oblique Side Bend

3×15 @ heavy

Metcon

Metcon (Time)

For Time:

40/30 Cal Bike or Row

40 Kettlebell Swings 32/24kg

40 HSPU

40/30 Cal Bike or Row

*Start on either machine but finish on different machine

EXTRAS

4 x Rounds

5-8 Strict Pull-ups / weighted

1 Length Front Support Walk