CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

6 Goblet Squats w/3sec Pause @ Bottom

8 Leg Swings Each Side

10 Dislocations

2 Lengths Banded Walk

Weightlifting

Back Squat (3×8 @ 75%)

Today is the first day of our 6 week squat program. We will be squatting 3x a week on Mon,Wed & Fri. Please record your weights in wodify.

Gymnastics

OTM x 12

1st – 5-10 Strict HSPU or Pike Push-Ups

2nd – 3-5 Strict Pull-Up/ C2B / or Strict Muscle Up

3rd – 12 Alt Pistols

4th – 40sec Hollow Rocks

Metcon

Metcon (AMRAP – Rounds)

12min AMRAP

4 Hang Power Snatches (60/40)

8 TTB

12 Burpee Over Bar