CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

10 Cuban Press

30sec Filly Carry each way

15 Abmat Sit-ups

Strength

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

**More weight or reps than last week

A2: Hanging Knee Tuck (20-35sec)

A2: Hanging Knee Tuck (20-35sec)

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B1: Barbell Bicep Curls (3×10-12)

**More weight or reps than last week

B2: DB Skullcrushes (3×10-12)

**More weight or reps than last week

Metcon

Metcon (AMRAP – Rounds)

AMRAP 12min

10 Dual DB Push Press 22.5/15kg

10 Dual DB Deadlift

20 Walking Lunges

EXTRAS

EMOM x 9min

1. Sled Push

2. 200m Run

3. 15 GHD Sit-ups