CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10 Shoulder Touches in Push-up position

10sec Bottom of Ring Dip or Ring Push-up

10 Plate OH Sit-ups

Gymnastics Strength

SKILLS:

– Freestanding Handstand Prac

– Strict TTB

– Tempo Ring Dips

Within approx 10min

Rx

3 rounds for quality

Approx 60sec Freestanding Handstand prac or Progressions with partner assist

10 Strict TTB

1 challenging set of Tempo Ring Dips or Ring Push-ups 3333

Metcon

Metcon (AMRAP – Rounds)

EMOM 20min

1. 1-2 Rope Climbs

2. 10 Dual DB Walking Lunges 22.5/15kg (Carry 1 OH + 1 Farmers)

3. 60 Double Unders

4. Rest