CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
Tabata – DU’s / Hollow+Arch Rolls
Wrist CARS (open palm)
Prone Shoulder CARS
2x20sec Angled Wall Hold
https://www.youtube.com/watch?v=CIGwWvokBCo
Gymnastics
5-8min going over points of performance for each skill
then
EMOM 16min
1. Max Reps Deficit Strict HSPU or negatives/box progressions
2. Accumulate :20sec L-Tuck Sit
3. 5 Box Jumps @ HIGH, but safe
4. Rest
Metcon
Metcon (Time)
4 Rounds
8 DB Man Makers 22.5/15kg
14 Double DB Deadlift
20 Alternating DB Snatch
Cash Out: 200 DU’s