CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

6 Slow Ring Rows with Scap Protraction-Retracion

20m Travelling Bunny Hops (mix up lateral and forward facing)

10 Small Kip Swings

Gymnastics

Points of performance for each Skill – TTB / Dubs / Yoga Push-ups

Within approx 10min

Rx

3 rounds

2 quality sets of TTB*

Max Double Unders in 30sec

5-10 Yoga Push-ups

*If you are already profocient at TTB, perform 1 max effort each round

Metcon

Metcon (Time)

Teams of 3

150cal Bike

150cal Row

Every time you finish your turn, perform

50m Farmers Carry 32/24kg

5 Burpee Box Jump Overs 24/20inch

*Team members may rotate at any time

20min cap