CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Run, Ride or Row, then…

Wrist CARS

https://www.youtube.com/watch?v=DuolRCJ3wWs

Shoulder CARS

https://www.youtube.com/watch?v=NHjza05OLNE

2x20sec Prone Handstand Line Hold

https://www.youtube.com/watch?v=2c9H2VvwSGY

Gymnastics

10 sets, each, taking turns with a partner

10 Hollow Rocks

Freestanding Handstand Hold 5-10sec (partner assist as needed)

*Scale to 1 Wall Walk

Metcon

Metcon (AMRAP – Reps)

AMRAP 20min

15 Pull-ups

15 SDHP 40/30kg

15 Box Jumps

15 Push-ups

15 Sit-ups