CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Pizza Game – 3mins

Hold an Ab mat underneath (like a pizza)

The objective is to knock the Ab mat out of peoples hand.

if you lose your Ab mat… 5 Squats + 3 Burpees… then continue playing.

https://www.youtube.com/watch?v=OfNf32Dewww&feature=youtu.be

2 Rounds

10 Barbell Kang Squats

10 Single Leg Glute Bridges

10 Scap Pull-ups

Weightlifting

Back Squat (6 x 3 @ 80%)

Barbell Bridge Hip Lifts (4 x 12)

Hollow Rock (4 x 20)

Benchmark Friyays

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups