CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run then…

2 Rounds

3 Turkish Getup’s e/s

5 Inch Worms

5 Wall Angels

5 Back roll to Pancake

10 Plank Shoulder Taps

Gymnastics

OTM x 9

Min 1 – Max Effort Strict Deficit HSPU

Min 2 – 5-10 Strict Toes to Bar

Min 3 – 1 Peg board or 2 Rope Climbs
Scaled

Min 1 – Strict HSPU / Pike Push-ups/ Kick up to HS on wall

Min 2 – 5-10 Strict Knee raises

Min 3 – 6 Rope Pulls

Weightlifting

Deadlift (5 x 5 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

8 Box Jump Overs

12 Russian KB Swings (32/24kg)

8 Ab Mat Sit-ups