CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then…

2 rounds:

60sec Scap CARS kneeling on all fours

12 Prone Shoulder taps

12 Scorpion Stretch

*Banded chest/shoulder stretch

Strength

Floor Press (Work up to a heavy set of 5)

DB/Plate Side-lying Shoulder External Rotation

3×12-15

Metcon

Metcon (AMRAP – Reps)

With a partner

AMRAP 20min

Share the work however you like. One person working at a time.

50cal Bike or Row

50 Single Arm DB Split Snatch (Or Hang Snatch) 22.5/15kg

50 Single DB Thrusters 22.5/15kg

EXTRAS

3 x 10 e/s Bulgarian Split Squats

3 x :30sec Ring Support Hold