CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

150m Run

10 Banded Lat Pull-down

6 Back Roll to Pancake

1 Length Emu Walk

10 Leg Swings ea side

*Mobility – KB Box Stretch 1min

Weightlifting

10mins to warm up to 80%

OTM x 5

2 Deadlifts + 1 Wall Walk – Every Minute for 5mins

Deadlift (5 x 2 @ 80%)

Warm up to 80%, then every minute for 5mins, 2 deadlifts + 1 Wall Walk

Wall Walks (5 x 1)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

6 KB Snatches (20/16kg)

6 HSPU

100m Run

12 Single Overhead KB Lunges (6 ea side)

6 Toes to Bar

100m Run