CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

500m Row… then

2 Rounds

1 Length Duck Walk

10 Goblet Squats w Pause

1 Length Emu Walk

10 Back roll to Pike

10 Hollow Rocks

Weightlifting

Front Squat (6 x 2 @ 80%)

1A: Deadlift (5 x 5 @ 75%)

1B: Good Mornings (5 x 8)

Metcon

Metcon (Time)

2 Rounds

20 Push Press (45/35kg)

30 Single arm DB OH Lunges (22.5/15kg)

40 Burpees

50 Double Unders

Core Finisher

Metcon (No Measure)

3 Rounds

30 Russian Twists

30sec Superman Hold

30sec Hollow Hold