CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
300m Row or Ski
4 Inchworms
10 Hollow Banded Lat Pull
15 Kip Swings
Gymnastics
Coach to spend 5-8min going over points of performance for each skill
then
EMOM 12min skills prac
1. Bar Muscle Ups or Jumping Bar Muscle Ups
2. 30sec per side. Side Plank in Star Position
3. Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
In a team of 2. Partition anyhow. One person workinhg at a time
AMRAP 12min
10 Power Snatches 50/35kg
10/8cal Bike
16 Pistol Squats
**Straight into
AMRAP 12min
12 S2OH 50/35kg
12 Burpees
12/10cal Row