CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or Row

2 Rounds:

1 Length Lateral Shuffle

5 Hip Openers e/s

10 Banded Squats w pause

20 Banded Lat Pull-down

Strength

Back Squat (5×3 @85%)

Pull-up Negatives (5×3-5 Reps)

Pull-up from a box, chest to bar and lower as slow as possible

Metcon

Metcon (Time)

4 Rounds:

200m Ball Run

12 Push Press 40/30kg

12 SDLHP