CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10m Tall Bear Crawl
8 Hand Release Push-ups
5 Prone scap CARS
20sec Active Hang
**Scorpion Stretch
Gymnastics
Coach to spend 5-8min going over points of performance for each skill
then
EMOM 12min skills prac
1. Kipping Ring Dip
2. 30 Hollow Rocks
3. 3 Forward Hops with controlled landing per side
Metcon
Metcon (Time)
For time:
21-15-9
Deadlift 100/70kg
TTB
Burpees