CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Jog

1 Length Lateral Shuffle

10 Twisting Bears

10m Duck Walk

*Banded Hip Stretch

Strength

Front Squat (3×3 @ 7RPE (deload))

** 30 Hollow Rocks between sets

Metcon

Metcon (Time)

4 Rounds

6 Man Makers 22.5/15kg

12 Burpees

18 Single Arm DB Hang C&J

24 Wallballs 9/6kg

EXTRAS

3 Rounds:

8 Strict TTB

:45sec Weighted Plank

2 Wall Walks (try with DB in each hand)