CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

3 Rounds

200m Row

10 BW squats

5 push ups

*Dislocations/Hip mobility

Strength

Deadlift (5 x 5)

*Sled Push between sets

250m Row Intervals (4 Rounds for time)

250m Row @ 90%

REST = 1:30min X 4 Rounds

*Keep repeat under 1k Row time

eg. 4:00 for 1k = under 1min for 250m

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

7 Thrusters

7 Pull-ups

7 burpees