CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
60sec Superman – Hollow Rollovers 10sec
10 Pike Shoulder Touches
Gymnastics Strength & Development
**Points of Performance for each Skill
– Freestanding Handstand prac or progressions
– Bar Hang
Then 3 Rounds For Quality:
Approx 60sec Freestanding Handstand prac or Progressions
25-45sec Hang
30sec Weighted Plank
10min Cap
Metcon
Metcon (AMRAP – Reps)
Max Cal Bike in 7min
EMOM 5 Push-ups
2min Rest
Max Cal Row in 7min
On the 2min
15 Squat Jumps
2min Rest
AMRAP 7min
7 TTB
5 Dual DB Clean and Jerk 22.5/15kg