CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10m Tall Bear Crawl

8 Hand Release Push-ups

5 Prone scap CARS

20sec Active Hang

**Scorpion Stretch

Gymnastics

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

then

EMOM 12min skills prac

1. Kipping Ring Dip

2. 30 Hollow Rocks

3. 3 Forward Hops with controlled landing per side

Metcon

Metcon (Time)

For time:

21-15-9

Deadlift 100/70kg

TTB

Burpees