CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
10 Cal Bike or 200m Run
10m Spiderman Crawl
10 Slow Scap Protraction-retraction on Rings
15sec Hollow Hold
Gymnastics
7-10 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 – Rounds and Reps)
AMRAP 20min in a team of 2
Partition as required
50 Wall Balls
20 Dual DB Ground to Overhead 22.5/15kg
50 Dual DB Walking Lunges