CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2mins Run/Ride/Row/Ski

2 Rounds

10 Banded Lat Pulldown

10 Scap Pull Ups

10 SA DB Bent Over Rows(light weight)

10 Scorpion Stretch

Weightlifting

Shoulder Press (1 x 10)

Work up to a 10RM

1a): DB Floor Press (3 x 10)

1b): DB bent over row (3 x 10)

MetCon

Metcon (AMRAP – Rounds and Reps)

4min AMRAP

15 Cal Row/Ski/AD

15 KB Swings 20/16kg

15 Wallballs 9/6kg

*2min rest

4min AMRAP

12 Cal Row/Ski/AD

12 KB Swings

12 Wallballs

*2min rest

4min AMRAP

9 Cal Row/Ski/AD

9 KB swings

9 Wallballs