CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

100m Run

10 Tyre Step-ups

10 Banded Goodmornings

10 Face-down W-Raise to Reach

STRENGTH

12 / 10 / 8 / 6 Reps of…

– Tyre Sumo Deadlifts

– Box Pike HSPU’s or HRPU

– MB V-Sits / Russian Twist

– Box Tricep Dips

**50 Dubs or 10 Reverse Burpees between sets

(15min Cap)

Metcon

Metcon (AMRAP – Rounds and Reps)

17min AMRAP

5 Tyre Flips

10 OH Lunges

15 Plate OH Sit-ups

200m Ball Run