CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds with Light Plates

10 Cuban Press

10 Reverse Flyes

2 Rounds

10 Hollow Rocks

10 Single Leg RDL

10 KB Swings

Weightlifting

1A): Floor Press (10-8-6-4)

* Increase weight every set

1B): Pendlay Row (10-8-6-4)

1C): Single Arm Dumbell Press (10-8-6-4)

*Reps are each arm

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1 Min Thrusters (40/30kg)

1 Min SDLHP

1 Min Knees to Elbow

1 Min Bar Muscle Ups/ Pull-ups

1 Min Cals Bike/Row/Ski

1 Min Rest