CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

500m Row or 400m Run

1 length emu walk

5 Skin The Cat

20 Banded Goodmornings

15 Banded Pull aparts

*Banded hammy stretch

STRENGTH

Floating Deadlifts (4 x 8 @ 7.5RPE across)

Standing on a 2inch deficit.

Keep the weight 1 inch off the floor at the bottom of each rep

1 sec pause at the bottom

DB Floor Press (4 x 8-12)

Metcon

Level Three (Time)

3 Rounds

15 Wall Balls

15 Pull-ups

15 Ground to Overhead 40/30kg

2 Rounds

12 Wall Balls

12 C2B

10 Ground to Overhead 60/40kg

1 Rounds

10 Wall Balls

10 Bar MU’s (Dips/Pull-ups)

5 Ground to Overhead 80/50kg

*One barbell only. Must change own weights. Collars on the barbell.