CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

2 Rounds

1 Length Duck Walk

10 Dowel Dislocations

10 Overhead Squat w/3sec Pause

Front Squat (1RM)

Work your way up to your 1RM for the day

*In between sets complete 20sec Handstand Hold and 5 reps of Ring Dips

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

10 DB Snatch

10 Burpees Over DB

100m Run

2min Rest

7min AMRAP

10 Cal Row

8 Pull Ups

6 DB Thrusters