CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

Tabata – DU’s / Hollow+Arch Rolls

Wrist CARS (open palm)

Prone Shoulder CARS

2x20sec Angled Wall Hold

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

Gymnastics

5-8min going over points of performance for each skill

then

EMOM 16min

1. Max Reps Deficit Strict HSPU or negatives/box progressions

2. Accumulate :20sec L-Tuck Sit

3. 5 Box Jumps @ HIGH, but safe

4. Rest

Metcon

Metcon (Time)

4 Rounds

8 DB Man Makers 22.5/15kg

14 Double DB Deadlift

20 Alternating DB Snatch

Cash Out: 200 DU’s