50-50 Raffle for Charity, tickets at office
Fittest of the Field Sept 23rd come and Cheer our JAK Teams!
This Saturday 7.30AM WOD only (no 6am)
Kids School Holiday Program – please book at office
Happy Birthday to Nathan Spakman Friday and Michelle Corlett Sunday!
Next Tuesday 26th – Gym will be closed 9-11.30am (Kids Camp)
CrossFit JAK Elite – CrossFit
Warm-up (No Measure)
Run, Row or AD…
Mobility – Spend 1min on each Static/Dynamic Stretch
– Hip Flexor Lunge R/L (dynamic)
– Straddle Stretch (static)
– Hammy Stretch to Chest Opener (dynamic)
– Pigeon Pose R/L (static)
Medball Sprint Ladder (Time)
100-80-60-40-20 metres marked out on Field.
Place Wall Ball @ 100m cone. From start line – sprint to ball & move it to 80m cone… Sprint home & continue back to the ball – sprint ball back to 100m marker then drop ball at 60m cone – sprint home etc. Continue to take the ball back to 100m cone before moving down the ladder.
6-6-6 (AMRAP – Rounds and Reps)
9min AMRAP – *Reps shared with partner to complete as many Rounds/Reps as a team.
6 – Deadlifts (60-50/40-30kgs)
6 – H. Squat Cleans
6 – Burpee Box Jump Overs (24/20″)