CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then…

Scap CARS on all fours

Scap Push-ups

10 Banded Press e/s

Strength

A1: Floor Press (Work up to a set of 10 with 0-1 reps in reserve)

A2: Reverse Flyes (3×10-13)

**More weight or reps than last week

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

B1: Arnie Press (*SEATED* 3×10-13)

*8More weight or reps than last week

B2: Banded Tricep Extension (3×12-24)

Metcon

Metcon (Time)

3 rounds for time:

600m Row or Run

15 Pull Ups

30 Abmat Sit-ups

EXTRAS

2-3 Sets:

15 Side Bends e/s

15 V-ups

15 Prone K2E with feet on sliders