CrossFit JAK Elite – JAK Fit-Kids
Warm-up (No Measure)
2 Rounds:
200m Run
1 Length Duck Walk
10 Squats
5 Inch Worm to Hip Openers
10 Push Ups
10 Bear Crawls
Push Press (4 x 4 – Max Height Box Jump In between sets)
Metcon (AMRAP – Reps)
Fuego
Pair Up. 12min Cap. 1 works, 1 rests.
0:00-4:00min
30 Cal Row
Max Reps Single Arm DB Hang Clean & Jerk.
4:01-8:00min
30 Cal Row
Max Reps Single Arm Overhead Alternating Lunge.
8:01-12:00min
30 Cal Row
Max Reps Single Arm DB Shoulder 2 Overhead.
Score = Total Reps For All Dumbbell Movements.
Cals must be completed before moving onto dumbbell movements.