CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

5 Inch Worms

10 Flyes w fractionals

10 Banded Good Mornings

STRENGTH

4 Rounds:

15 Box Dips

8 Floating Deadlifts (Stand on a 2inch deficit. Keep the weight 1 inch off the floor at the bottom of each rep. 1 sec pause at the bottom)

10 Dual DB Bent Rows (Supine Grip)

Metcon

Metcon (Time)

30-20-10

Alternating DB Snatch 22.5/15kg

Goblet Squats 22.5/15kg

Box Jump Overs 24/20″
Midline:

3 Rounds:

20 Russian Twist

15 Side Plank Hip Raise e/s

10 DB Side Bends e/s