CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

12 Banded Good Mornings

12 Deadbugs

12 Glute Bridge March

Strength

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

**More weight or reps than last week

A2: DB Bicep Curls (3×10-13)

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B1: Single Arm DB Row (3×10-13)

**More weight or reps than last week

B2: Upright Row (S/A DB – 3×10-13)

**More weight or reps than last week

Metcon

Metcon (AMRAP – Reps)

15min AMRAP

10cal Row/Air Bike

8 Hang Power Clean 50/35kg

6 Front Squat

4 Barbell Step Out Lunge

2 Rope Climb

EXTRAS

EMOTM x 9

1. Kipping Ring Swing + pull to hips

2. Ring Support Hold

3. 2-3 Eccentric Handstand Push-up (belly to wall)