CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

10 Leg Swings e/s

5 Inchworm Push-up Hip Openers

10 Iron-cross

STRENGTH

3 Rounds:

10 e/s Lateral Lunge + S/A Up-right Row

*100m Sprint

10 Plate or WB Thruster

100m Sprint

10 Plate Russian Twist e/s

100m Sprint

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Plate on-off Burpees

1-2-3-4-5-6-7-8-9-10

S/A Plate Hang C&J e/s

*15 Air Squats after each set

(20min Cap)