CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then…

1 Length Spiderman Crawl

5 Inchworm to Hip Openers

10 Goblet Squats w skills band

15 Banded Good Mornings

STRENGTH

A: Back Squat (6×2 Reps @70%)

W/U Sets:

2 Reps @60%

2 Reps @65%

B1: Single Leg Deadlift (3 x 10 e/s)

B2: DB Floor Press (3×10)

Metcon

Metcon (Time)

8 Rounds:

200m Run

4 Deadlifts 120/85kg

6 Burpees