CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

2 Rounds

200m Run

10 Dislocations

10 Banded Good Mornings

10 Air Squats

Waiters Walk

400m Ball Run (Time)

Women’s – 6kg MedBall

Men’s – 10kg MedBall

Benchmark 1:45/1:55

Tabata Squats (AMRAP – Reps)

8 x 20sec on / 10sec off

score = lowest rep set

Metcon (Time)

2 Rounds:

20 KB Thruster

8 Cal Row

20 Box Jumps

8 Cal Row

20 KB Sumo DL High pull

* every 5min, 200m Run

*Cash-out

Weighted field run