CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

100m Run

5 Inchworms

5 Hand release Push-ups

5 Burpee Broad Jumps

1 Round

10 Leg swings ea side

2 Lengths lateral Shuffle

1min KB Squat Hold

Weightlifting

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

1B: Weighted Plank (3 x 30 – 40sec’s)

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
If you can’t complete the 3 movements in 1 minute. Scale the reps down. A) 4,8,12 OR B) 3,6,9