JAK Fit-Kids – Monday

CrossFit JAK Elite – JAK Fit-KidsWarm-up (No Measure)5 x Inch Worm to Hip Openers 10 x Leg Swings ea Side 10 x Jump Squats 10 x Ring Rows 10 x BurpeesSTRENGTHKids Cardio Challenge (Time)15 Cal Ski Erg 20 Burpees 300m Run 400m RowMetconKids DT meets Cindy (Time)5...

Monday WOD 1st July

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)400m Run, then… 2 rounds: 12 Deadbugs 12 Banded Good Mornings 12 Air Squats with 1sec pause in bottom 1 Length Lateral ShuffleStrengthBack Squat (Work up to a set of 2 at 8.5RPE)**Should have at least...

Saturday Bring A Friend WOD

CrossFit JAK Elite – CrossFitMetcon (AMRAP – Rounds and Reps)Share Reps (1 Works, 1 Rest, Run Together) 30min AMRAP 1km Run 100 Wallball 9/6kg 800m Run 80 Alt DB Snatch 22.5/15kg 600m Run 60 DB Box Step Ups 24/20 400m Run 40 Tyre Flip 200m Run 20...

Friday WOD 28th June

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)Row :1min arms and body only / 1min normal full stroke 1min 90/90 Bear Sit Transitions 2 rounds 30m Dual KB Front Rack Carry @ light 8 Dual KB Front SquatsStrengthClean (3×2 at 8RPE across)**Should...

Thursday WOD June 27th

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 rounds 200m Run 10m Spiderman Crawl 10 Slow Scap Pull-ups/Rows on Rings 15sec Hollow Hold *Mobs: Handcuff Stretch / Low Ring Skin The Cat/Shoulder StretchGymnasticsCoach to spend 5-8min going over points...