CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run

5 Burpee Push-ups

10 Banded kick backs e/s

10 Goblet Squats

10 Iron Cross Stretch

STRENGTH

Front Squat (6 x 3 @ 80%)

Between sets:

*10 Hollow Rocks

*20-30sec HS Hold

Metcon

Metcon (Time)

5 Rounds:

10 Box Jumps 24/20″

15 Wall Balls 9/6kg

20 Lunges

200m Run