CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

1min Row or Bike

Hip and Shoulder flow (coach directed)

2 x 8 Reps

– Banded Lat Pull-down

– KB S/L RDL’s

Metcon

Metcon (AMRAP – Reps)

AMRAP 30min

20/15cal Row or Bike

9 BMU or CTB or Pull-ups

12 KB Suitcase Deadlifts 32/24kg

15 Push-ups or HSPU

18 Air Squats

EXTRAS

3 rounds

30sec Weighted Plank @ heavy

15 Oblique DB Side Bends @ heavy