CrossFit JAK Elite – JAK Teens
Warm-up (No Measure)
200m Run
1 Length backward crab walk
Bridge hold starting slow then progress
Weighted dislocations
Deadhang to active hang on bar
Banded pulls keeping hollow body
Stren: Strength/ Skill
Clean Technique from High Hang Position (10 minutes)
Front Squat x3 (technique)
Build to 50% RPE And MOVE WELL!
Metcon (Time)
6 Rounds For Time:
12 S/A STO DB (each Side)
6 Pull Ups
100m Run
Core:
Myostatic Crunch On Ab Mat
3×6