CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
10m Spiderman Crawl
10 Slow Scap Pull-ups/Rows on Rings
15sec Hollow Hold
*Mobs: Handcuff Stretch / Low Ring Skin The Cat/Shoulder Stretch
Gymnastics
Coach to spend 5-8min going over points of performance for each skill
then
EMOM 16min
1. Max Reps Bar Muscle Ups or Kipping/Butterfly Pull-ups or progressions
2. 10-15 V-Snaps (ensure to return to hollow pos ea rep)
3. 2-3 Wall Walks
4. Rest
Metcon
Metcon (AMRAP – Reps)
AMRAP 12min
4 Thrusters 60/40kg
6 Pull-ups/Ring Rows
8 Hand Release Push-ups
10 Air Squats