CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
10 Prone Shoulder Touches
10 Scap Pull-ups
Gymnastics Development
Skill:
– SHSPU
– Active Hang
– Hollow Hold
Then, 3 rounds for quality:
1-10 SHSPU or Progressions
20-40sec Hang
30sec Hollow Hold
*10min Cap
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner Workout (can switch any time)
AMRAP 8min
3 Bar Muscle ups or 6 Pull-ups
12 DB Snatch 22.5/15kg
Rest 4min
Partner Workout (round for round)
AMRAP 8min
5 Push-ups
15 Air Squats
Scoring: Rounds and Reps
*Please note these are two metcons today.