CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

10 S/L RDL

10 Seated Angels

10 Deadbugs

*2min Bottom Squat Hold

STRENGTH

Min 1: Shoulder Press (5 Reps)

+ 10 PLANK CLIMBERS

Min 2: KB Deadlift (10 Reps)

+ 10 Hollow Rocks

Metcon

Metcon (AMRAP – Reps)

At the 00:00

800m Run

then

AMRAP until 6:00

12 V-Snaps

12 Thrusters*

At the 6:00

600m Run

then

AMRAP until 12:00

10 V-Snaps

10 Thrusters

At the 12:00

400m Run

then

AMRAP until 18:00

8 V-Snaps

8 Thrusters

*Thrusters can be performed with BB 40/30kg or DB’s 22.5/15kg

Scale: Single DB