CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Row or Run

Then…

1 Round

10 ea leg Single Leg KB DL

10 Leg swings ea side

15 Banded Pull-aparts

1 Length Spiderman lunge

15 Scap Pull-ups

2 Lengths Banded Monster Walk

Weightlifting

Back Squat (5 x 5 @ 80%)

,

Metcon

TEST 1 (AMRAP – Rounds and Reps)

PART A

10 Mins

Work up to a 3RM Thruster

PART B

15 Min AMRAP

15/12 Cals on Rower

20 Box Jumps

15 DB Push Jerks (22.5kg/15kg)

10 DB Deadlifts

5 Toes to Bar
We will be re-testing this in 4 weeks time. Record your score

EXTRAS

Barbell Bridge Hip Lifts (3 x 15)

Pike Press on Slider (3 x 8)

*Start in plank hollow, pushing up through ribcage. Pull feet towards your hands, driving hips up to ceiling.

Ring Rows (3 x 12)