CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

5 each side Prone Shoulder CARS

2 rounds:

15 Scap Push-ups

15sec Bottom of Ring Dip Hold (feet on floor)

10 Cossack Squats

Gymnastics Strength & Development

Skill:

– Muscle Ups or Low Ring Transitions

– Handstand

– Pistol Squats

Then, perform 3 rounds for quality:

1-5 Muscle Ups or Low Ring Transitions

20sec Handstand Hold against wall

10 Pistols or progressions

*10min Cap

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner workout

Can switch at any time

AMRAP 18min

50 Single DB Squat Clean Thrusters 22.5/15kg

30 TTB

*At the start of every 3min, both partners run 200m

Rx+ 30/22.5kg