CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

6 Single Leg KB Deadlift each side

10 Leg Swings each side

1 Length Samson Stretch

1 Length Duck Walk

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1 Min Banded Rack Stretch each side

2 Min Foam Roll Upper Back

Weightlifting

30 Mins

1A): Front Squat (3 x 5 @ 85%)

1B): Barbell Bridge Hip Lifts (3 x 12)

1C): Romanian Deadlift (3 x 12)

Use DB’s or KB’s

1D): GHD Situps (3 x 15)

*Or Weighted Butterfly Sit-ups

Metcon

Metcon (Time)

For Time:

2 Rope Climbs

600m Run

4 Rope Climbs

400m Run

6 Rope Climbs

200m Run

8 Rope Climbs

*15Min Time Cap
Scaled: 3 Rope Pulls

RX + : Legless