CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200m Run

12 Walking Glute Bridges

10m Lizard Crawl

12 Cossacks

Strength

Back Squat (3×3 @ moderate Approx 75%1RM)

**Tempo 3311

Metcon

Metcon (No Measure)

EMOM 20min steady movement at 7RPE. (1RM tomorrow)

1. Double Unders (60 cap)

2. Walking Lunges (20cap)

3. Inchworms

4. HSPU (10 cap)