CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

5mins Foam Roll Legs/Calves/Upper back

400m Run/Bike/Row or Ski

2 Rounds

1 Length Crab Walk

10 Single Leg Glute Bridges

1 Length Banded Lateral Shuffle

10 Leg Swings (side & front)

Weightlifting

30min

Back Squat (3 x 3 @ 95%)

Warm Up Sets

1×5 @ 50%

1×5 @ 60%

1×3 @ 70%

1×3 @ 75-80%

1×3 @ 80-90%

* 1:30 to 3mins rest between working sets

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat Cleans

60/42.5kg

Scaled – 45/30kg

*12min Time Cap

EXTRAS

Extra: Metcon (No Measure)

3 Rounds

5-10 Pull-ups

10 ea side Single leg DL

15-20 GHD Sit-ups