CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1min Row/Bike or 200m Run

8 ea side Single Leg Glute Bridges

1 Length Weighted Duck Walk

8 KB Squats with 2sec pause at bottom

8 KB Shoulder Presses

Weightlifting

Back Squat (3 x 3 @ 95%)

Week 5 of 6!! Lets dooo it

Back Rack Lunge (3 x 12)

* 6 reps on each leg

Metcon

Metcon (Time)

3 Rounds

12 Burpees

12 DB Hang Clean & Jerk (22.5/15kg)

3 Rounds

15/12 Calories Bike or Row

12 Double DB Snatch

3 Rounds

200m Run

12 DB Front Squat

*20min time cap