CrossFit JAK Elite – JAK Fit-Kids

Warm-up

Warm-up (No Measure)

Partner throws x 40sec of each

Lateral

Chest

Sit-up

Thruster

Cluster

-Tall Bear Crawl

-Alligator Crawl

-Talk Walk

Strength

**15min EMOTM**

Min1: 5 Deadlifts + 3 Hang Cleans + 2 Push Press

Min2: Handstand Kick Ups

Try to balance and avoid touching wall.

Min3: Pull-up Hold

Pull chin over bar & hold whilst maintaining a tight hollow position (feet in front, ribs to hips, ribcage down & eyes looking straight ahead)

Metcon

Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes