CrossFit JAK Elite – JAK Fit-Kids
Warm-up (No Measure)
3 Rounds
200m Row
10 BW squats
5 push ups
*Dislocations/Hip mobility
Strength
Deadlift (5 x 5)
*Sled Push between sets
250m Row Intervals (4 Rounds for time)
250m Row @ 90%
REST = 1:30min X 4 Rounds
*Keep repeat under 1k Row time
eg. 4:00 for 1k = under 1min for 250m
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
7 Thrusters
7 Pull-ups
7 burpees