CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
1 Length Lateral Shuffle w skills band
10 Banded Lat Pull-down
2 x 10-15sec Bottom of Dip Hold
*1min of Box Tri Stretch + Handcuff Stretch
Gymnastics
SKILLS – Muscle Ups/Transition, Wall Walks
Within approx 10min
Rx
3 rounds for quality
60sec Muscle Ups or Low Ring Transitions
1-3 Wall Walks
12 Split Jumps (add light DB’s for extra challenge)
Metcon
Metcon (Time)
For time:
70 Single DB OH Walking Lunges
50 Single Arm DB Hang Clusters
30 Box Jump Overs 30/24inch
10 Burpee BMU or CTB
Rx 22.5/15kg
Rx+ 30/22.5kg