CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

400m Row/Run/Bike

2 Lengths Banded Shuffles

2 Length Banded Monster Walk

20 Banded Air Squats (band above knees)

10 Leg Swings on each side

10 Weighted Dowel Dislocations

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1 Min on Each Side

Banded Hip Flexor Stretch

Weightlifting

Back Squat (3 x 5 @ 85%)

Deadlift (OTM x 6)

Start at 70% of 1RM, add weight each minute

Boogsie’s Birthday WOD

Metcon (Time)

6 Rounds

15/10 cals Bike/Row

3 Heavy Power Cleans (70/55)

5 HSPU

10 Wall Balls

*Aim to do each round unbroken

Cash out: 41 Birthday Burpees
Scaled – 50/35kg