CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Prone Shoulder CARS

10 Strict Press

10 Dual or SA DB Bent Row 2012 Tempo

mobs: scorpion stretch x 20

STRENGTH

A: Bench Press (3 x 12 @ 7RPE)

**Sub with DB’s or KB’s

B: Seated DB Strict Press (3 x 15 @ 7-8RPE)

C1: DB Front Raise (3 x 15 @7-8RPE)

*Can sub for weight plate

C2: DB Skullcrushes (3 x 15 @7-8RPE)

*Sub for BB or Plate

STRENGTH Minimal – Zero Equip

A1. Crocodile Push-ups 3 x 10 Reps

A2. Aquaman Holds 3 x :30sec

B1. Single Arm OH Sit-ups 3 x 5 e/s

B2. Bench Dips 3 x 30sec

https://youtu.be/whch7jts3BY

https://youtu.be/PAg27M0kVb8

https://youtu.be/adgWq8Br4nI

Metcon

Metcon (Time)

5 Rounds:

200m Run or 40 Dubs

6 Strict TTB

3 Wall Walks

16 SA Suitcase Walking Lunges 8R/8L
5 Rounds:

200m Run or 40 Dubs

12 Leg Raises

3 Wall Walks

16 Jump Lunges 8R/8L