CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
1 Length High knees
1 Length Side Shuffle
1 Length Butt Kicks
10 Dowel Dislocations
10 Scap Push-ups
15 Calf Raises
* 1min Shoulder Stretch on Rings
Gymnastics Tests
2min Double Under Test (AMRAP – Reps)
2 minutes of Double Unders for max Reps
If you haven’t got DU’s, practice for 2mins
Hollow Hold (1 x Max Hollow Hold)
Weightlifting
Floor Press (3 x 6 @ 70%)
DB Pec Flyes (3 x 10)
DB Lat Raise (3 x 10)
Metcon
Metcon (Calories)
3 Rounds
Min 1 – 15/12 Cal Row
Min 2 – 50 Double Unders
Min 3 – 12/10 Cal Air Dyne
Min 4 – 200m Sprint
Min 5 – Rest
At least 10sec rest between rounds. Reduce Calories and/or reduce Run to 150m If needed