CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Then…

3 Rounds

10 KB Swings

5 Back Roll to Pancake

5 Scap Pull-ups

10 Glute Bridges

Weightlifting

1A: Sumo Deadlift (4 x 6)

Work up to a challenging weight

1B: Good Mornings (4 x 10)

1C: Weighted Sit-ups (4 x 10-15)

Metcon

Metcon (Time)

For Time

20/15 Cals Row/Bike/Ski

10m Handstand Walk

15 Double KB Squats (20/16kg)

20/15 Cals Row/Bike/Ski

10m Handstand Walk

12 Double KB Squats

20/15 Cals Row/Bike/Ski

10m Handstand Walk

9 Double KB Squats
Scaling for HS Walk

30m Bear Crawl