CrossFit JAK Elite – JAK Fit-Kids
Warm up (No Measure)
DU’s
1a) Bodyweight Hip Thrust – 2×15
1b) Sumo Squat – 2×5 each side
1c) Caterpillar Walk 2x10m
Technique/ Strength Drills:
1) A-B-C Drill with PVC pipe
2) BB/ PVC Box Squat 4×10 (5x5x)
3) Jumping/ Landing Mechanics (Depth Jump w/ Pauses) 6×1
3) Handstand Hold Practice
Metcon (No Measure)
Conditioning Circuit
CONDITIONING CIRCUIT
3x 40s (work) / 20s (rest)
LB:
1a) Burpee
1b) Wall Sit
1c) Med Ball Carry (Weight = MODERATE)
1d) Lunges
UB:
2a) Push Ups
2b) DB Overhead Press (weight = Light)
2c) Chin Ups
2c) Bear Crawls
CORE:
3a) Lying Leg Raise
3b) Sit Ups
3b) Side Planks (20s e.s)
3c) Hollow Dead Bug