CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

60sec Superman – Hollow Rollovers 10sec

10 Pike Shoulder Touches

Gymnastics Strength & Development

**Points of Performance for each Skill

– Freestanding Handstand prac or progressions

– Bar Hang

Then 3 Rounds For Quality:

Approx 60sec Freestanding Handstand prac or Progressions

25-45sec Hang

30sec Weighted Plank

10min Cap

Metcon

Metcon (AMRAP – Reps)

Max Cal Bike in 7min

EMOM 5 Push-ups

2min Rest

Max Cal Row in 7min

On the 2min

15 Squat Jumps

2min Rest

AMRAP 7min

7 TTB

5 Dual DB Clean and Jerk 22.5/15kg