CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

300m Row or Ski

4 Inchworms

10 Hollow Banded Lat Pull

15 Kip Swings

Gymnastics

Coach to spend 5-8min going over points of performance for each skill

then

EMOM 12min skills prac

1. Bar Muscle Ups or Jumping Bar Muscle Ups

2. 30sec per side. Side Plank in Star Position

3. Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of 2. Partition anyhow. One person workinhg at a time

AMRAP 12min

10 Power Snatches 50/35kg

10/8cal Bike

16 Pistol Squats

**Straight into

AMRAP 12min

12 S2OH 50/35kg

12 Burpees

12/10cal Row