CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

2 Rounds:

200m Run

1 Length Duck Walk

10 Squats

5 Inch Worm to Hip Openers

10 Push Ups

10 Bear Crawls

Push Press (4 x 4 – Max Height Box Jump In between sets)

Metcon (AMRAP – Reps)

Fuego

Pair Up. 12min Cap. 1 works, 1 rests.

0:00-4:00min

30 Cal Row

Max Reps Single Arm DB Hang Clean & Jerk.

4:01-8:00min

30 Cal Row

Max Reps Single Arm Overhead Alternating Lunge.

8:01-12:00min

30 Cal Row

Max Reps Single Arm DB Shoulder 2 Overhead.

Score = Total Reps For All Dumbbell Movements.

Cals must be completed before moving onto dumbbell movements.