CrossFit JAK Elite – JAK Fit-Kids
Warm-up
Warm Up:
1a) Bear Crawls – 2x10m
1b) Plank Shoulder Taps – 2×10 each side
1c) Lunge 2×10 e/s
STRENGTH
1) A,B,C – Technique Drill (Deadlift) 1×5 minutes
2) DB Goblet Squat (555x) 3×8
3) KB Push Back/ RDL 3x60s – 45-60s rest.
*** ALL WEIGHTLIFTING AND STRENGTH DRILLS TO BE DONE AT A LOW WEIGHT UNLESS WITH A TECHNIQUE FOCUS UNTIL TOLD OTHERWISE 🙂 ***
Conditioning
15 Minute AMRAP (As Many Rounds As Possible)
5 chin ups/ Horizontal Rows
10 Push Ups
15 Bodyweight Squats
Core
2 Rounds (Time Permitting)
50s Plank
10s Rest
40s hollow position hold
20s Rest
30s AB Mat Sit Ups
30s Rest
Cool Down:
Full Body Stretch (30sec hold each stretch)
Relaxed Hang off Bar 2x15s