CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Mins Row/Run/Ride/Ski

3 Rounds

1 Length Inchworms

12 KB Single Leg DL (6 ea leg)

10 Back Roll to Pancake

10 Bottoms up KB Press

Mobility

Ankle, hips, glutes

Weightlifting

Deadlift (5 x 3 @ 80%)

GHD Back Extension (3 x 15)

Box Option

– Lay on a box with hips on the edge

– Squeeze your glutes & hammys

– Raise feet up to hip height – Pause for 1-2 seconds

– Lower back down

https://youtu.be/kQ7-8Sflp8w

Metcon

Metcon (Time)

27-21-15-9

Wall Balls

DB Snatches (25/17.5kg)

*150m Run after every Set