CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then…

2 Rounds:

10 Banded Good Mornings

10 Goblet Squat w Pause

10 Leg Swings

10 S/L Bridge Hip Lifts

*Couch Stretch 1min e/s

STRENGTH

**3 ROUNDS**

A1: Back Squat (10 Tempo)

3312

3sec down, 3sec in bottom

A2: Pistols (20 Reps Alt)

A3: DB Box Step-Overs (20 Reps)

Metcon

Metcon (Time)

3 Rounds:

400m Run

21 KB Swings 24/16kg

12 SDLHP 40/30kg