CrossFit JAK Elite – CrossFit


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


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 (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