CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

10 Dislocations

10 Banded Pull-aparts

10 Single Leg RDL

5 Hip Openers e/s

*1min Bottom Squat Hold

STRENGTH

A1: Front Squat (4×5)

A2: Bent Over Row (4×6 @ heavy)

A3: Step-out Lunges (4×16)

Use Front Rack BB or DB/KB’s

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

15 Power Cleans 50/35kg

10 Burpees Over Bar

5 KB Push Press e/s

10 Toes to “Bell”

15 KB Swings

https://youtu.be/d5yQMplTevU