CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then…

Scap CARS on all fours

Prone Shoulder CARS

Scap Push-ups

Strength

A1: Floor Press (Work up to a set of 10 with 2 reps in reserve)

A2: Reverse Flyes (3×10-12)

**More weight or reps than last week

**************************************************

B1: Arnie Press (*SEATED* 3×10-12)

*8More weight or reps than last week

B2: Banded Tricep Extension (3×12-22)

Metcon

Metcon (AMRAP – Reps)

AMRAP 15min

In partners, partition anyhow, one person working at a time

100 Double Unders

80 Single Arm DB Thrusters (switch arms every 5)

60 Single Arm DB Snatch

40cal Bike/Ski/Row

20 DB Facing Burpees

EXTRAS

2-3 Sets:

10 Strict TTB

20 V-ups

30 Hollow Rocks