CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Goblet Squat w 2sec hold x 10

1 length Duck Walk

20 KB Swings

1 length Alligator Walk

*Hip Openers & Leg Swings

Weightlifting

1A): Back Squat (3 x 4 @ 90%)

1B): Good Mornings (3 x 8-10)

Empty Barbell or light weight. Focus on form & lowering down slowly, squeezing glutes at the top

Gymnastics

OTM x 12

1st – 8 Strict Chest 2 Ring Pull-ups

2nd – 40sec Superman Rocks

3rd – 8 Strict Ring Dips or Box Dips

4th – 10-20 V-ups or Tuck ups

Metcon

Metcon (Time)

21-15- 9

Deadlifts (102.5/70)

HSPU

High Box Jumps (30″/24″)

*12min Time Cap
Scaled:

Deadlift (80/50kg)

Box HSPU

Box Jumps (24″/20″)