CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
5 each side Prone Shoulder CARS
2 rounds:
15 Scap Push-ups
15sec Bottom of Ring Dip Hold (feet on floor)
10 Cossack Squats
Gymnastics Strength & Development
Skill:
– Muscle Ups or Low Ring Transitions
– Handstand
– Pistol Squats
Then, perform 3 rounds for quality:
1-5 Muscle Ups or Low Ring Transitions
20sec Handstand Hold against wall
10 Pistols or progressions
*10min Cap
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner workout
Can switch at any time
AMRAP 18min
50 Single DB Squat Clean Thrusters 22.5/15kg
30 TTB
*At the start of every 3min, both partners run 200m
Rx+ 30/22.5kg