CrossFit JAK Elite – JAK Fit-Kids
Kids warm up (No Measure)
100m Run
Low plank to High Plank x 10
Hand Release Push Ups x 10
Squat Bounce x 15
3 Rounds
New Weightlifting
Skill:
A) Dead Hang Bar 30s
B) Hollow Holds/ V sit 30s
C) Over Head Squat, Empty Bar 5-10 reps
3 Rounds
Strength:
1) Clean Technique Practice 10 mins
2) Deadlift 5×3 @ 70%
Metcon (Time)
Aerobic –
10 Rounds For Time
5 box jumps
10 KB Swing (14/10)
15 Plate OH Press (15/5-10)
Core:
Max Plank Hold