CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

1 Length Tall Bear Crawl

1 Length Banded Lateral shuffle

5 Inch Worm to Hip Openers

STRENGTH

A1: Paused Front Squat (3×5 @ 70% 1RM)

2sec pause in bottom

A2: Wall Facing Handstand Hold (4×20-30sec)

Metcon

Napoleon (AMRAP – Reps)

20min AMRAP

9cal Assault Bike or Rower

7 Thrusters

5 Bar Facing Burpees