CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

10m Spiderman Lunge

10 Weighted Dislocations

10 Banded Pull Aparts

10 x OH Squat + Press Behind Neck with Dowel

Strength

Overhead Squat (Work to to a set of 2 at 8RPE)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min

15 Box Jumps

12 HSPU

200m Run

EXTRAS

4 Rounds:

100m Farmers Carry

60sec Sled Push

1-2 Legless Rope Climbs