CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

200m Med Ball Run

2 rounds

12 Walking Lunges

12 Prone Shoulder Taps

Strength

A1: Front Squat (5RM)

A2: Back Rack Lunge (*Reverse*)

Work up to a heavy set of 12 with 3-4 reps in reserve

A3: Strict Handstand Push-ups (Or Progression)

4 quality, submaximal sets with 3-4 reps in reserve

**Use deficit if needed

Metcon

Metcon (3 Rounds for time)

3×30/20cal Bike/Row/Ski @90% effort

Rest 2-4min between intervals