CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1min Row/Bike/Run

1 Length Duck Walk

10 Leg Swings ea side

8 KB Kang Squats https://www.youtube.com/watch?v=ViQlG_beM54

Weightlifting

1A: Paused Back Squat (4 x 4 @ 60%)

4sec pause at the bottom. Drive up fast out of it

1B: Barbell Bridge Hip Lifts (4 x 10)

Metcon

Rowing Intervals (Calories)

EMOTM x 10min

Odd min: Max Cals

Even min: REST

Straight into…

10 Min Time Cap

Metcon (Time)

Muscle Up Test

1-2-3-4-5-4-3-2-1
Rings or Bar

All sets must be unbroken. If you fail a set, stop & rest. Then re-do that set to continue.

OR …

Kipping Pull-ups (50 Reps for time)

Aim for no more than 5 sets

Ring Dips (Max reps in remaining time)

EXTRAS

OTM x 9

Metcon (No Measure)

Min 1 – Max Sled Push

Min 2 – 10-20 V-ups

Min 3 – 6 Sandbag to Shoulder