CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Run, Ride or Row, then…
Wrist CARS
https://www.youtube.com/watch?v=DuolRCJ3wWs
Shoulder CARS
https://www.youtube.com/watch?v=NHjza05OLNE
2x20sec Prone Handstand Line Hold
https://www.youtube.com/watch?v=2c9H2VvwSGY
Gymnastics
10 sets, each, taking turns with a partner
10 Hollow Rocks
Freestanding Handstand Hold 5-10sec (partner assist as needed)
*Scale to 1 Wall Walk
Metcon
Metcon (AMRAP – Reps)
AMRAP 20min
15 Pull-ups
15 SDHP 40/30kg
15 Box Jumps
15 Push-ups
15 Sit-ups