CrossFit JAK Elite – CrossFit

Warm-up

Squat Warmup (No Measure)

2 Rounds

200m Row/Ride/Run/Ski

1 Length Banded Lateral Walk

15 Glute Bridges with band

10 Cuban Presses

1 Length Samson Stretch

Weightlifting

Every 2 minutes for 6 sets

2mins to complete 2 Back Squats & 8 Front Rack Lunges. Rest remaining time

Back Squat (6 x 2)

2 Reps @ 80%

Front Rack Lunge (6 x 8)

Alt lunge 8 reps total

Benchmark Friyays

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
KB 24/16kg

*14 min time cap

EXTRAS

Metcon (No Measure)

3 Rounds

10m Handstand Walks or 5 Wall Walks

10 Rower Pike Up’s

10 ea side KB side bends