CrossFit JAK Elite – JAK Fit-Kids
Warm-up (No Measure)
2 Rounds
100m Run
10 Dislocations
10 OHS w/Dowel
10 Hip Openers
Deadlift (3-3-3)
Work up to a heavy 3RM for the day
*In between sets complete 10-20sec ring support holds
Metcon (AMRAP – Rounds and Reps)
AMRAP 15min Cap. In Pairs (Swap every minute, 1 on rower, 1 works)
10 Rope Pulls
15 Plate Ground 2 Overhead
20 Burpees
25 Sit Ups
Score = Rounds & Reps + Metres on Rower