CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
6 Slow Ring Rows with Scap Protraction-Retracion
20m Travelling Bunny Hops (mix up lateral and forward facing)
10 Small Kip Swings
Gymnastics
Points of performance for each Skill – TTB / Dubs / Yoga Push-ups
Within approx 10min
Rx
3 rounds
2 quality sets of TTB*
Max Double Unders in 30sec
5-10 Yoga Push-ups
*If you are already profocient at TTB, perform 1 max effort each round
Metcon
Metcon (Time)
Teams of 3
150cal Bike
150cal Row
Every time you finish your turn, perform
50m Farmers Carry 32/24kg
5 Burpee Box Jump Overs 24/20inch
*Team members may rotate at any time
20min cap