CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

90/90 Bear Sit

1 Length Lateral Shuffle

10 Goblet Squat with Pause

8m Duck Walk

Strength

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

**More weight or reps than last week

A2: Handstand (Hold against wall 10-25sec)

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

B1: Dips (3 x challenging sets)

*Or Diamond Push-ups

B2: Bulgarian Split Squats (3×10-12)

**More weight or reps than last week

Metcon

Metcon (Time)

For time:

3 rounds:

200m Run

7 Devils Press 22.5/15kg

**straight into

3 rounds:

200m Run

12 Burpees

EXTRAS

Rope Pull’s/Rope Climbs/Legless Rope Climb/Peg-board Acsents

5-4-3-2-1

For Quality

*Choose 1 of the above