CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
10m Tall Bear Crawl
Banded Lat Pull-down
10 Weighted Dislocations
20sec Active Hang
Gymnastics
Coach to spend 5-8min going over points of performance for each skill
then
EMOM 12min skills prac
1. Butterfly/Kipping Pull-ups/Ring Rows
2. 1 challenging set of deficit weighted Push-ups
3. Rest
Metcon
Metcon (Time)
2 rounds for time with a partner
100cal Bike or Row (switch every 10)
50 TTB
30 Hang Power Cleans 75/50kg
**At the start of every 5min, run 200m together.