CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

100m Run

10 Scap Push-ups

10 Wall Angels

**

Scap CARS on all fours

Prone Shoulder CARS

Scap Push-ups

Strength

A1: DB Floor Press (Work up to a set of 10 with 3 reps in reserve)

A2: Reverse Flyes (3×10 )

B1: Arnie Press (3×10)

*SEATED*

B2: Banded Tricep Extension (3×12-20)

Metcon

Metcon (Time)

For time:

100 Double Under buy-in (2min cap)

into

10-20-30

Single Arm DB Snatch 22.5/15kg

200m Run

EXTRAS

3 x 10

– S/L RDL’s

– GHD Sit-ups