CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

30sec Filly Carry each way

10 Weighted Dislocations

15 Abmat Sit-ups

Strength

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

A2: Hanging Knee Tuck (20-30sec)

B1: Barbell Bicep Curls (3×10)

B2: DB Skullcrushes (3×10)

Metcon

Metcon (AMRAP – Rounds)

In a team of 2

Partition anyhow. 1 person working at a time.

AMRAP 16min

40 TTB

40cal Bike or Row

40 KB Snatches 24/16kg

EXTRAS

2 Rounds:

30 Russian Twist (20/15kg)

1 Length Front support walk

1min Weighted Plank