CrossFit JAK Elite – JAK Fit-Kids

Warm-up (No Measure)

2 Rounds

100m Run

10 Dislocations

10 OHS w/Dowel

10 Hip Openers

Deadlift (3-3-3)

Work up to a heavy 3RM for the day

*In between sets complete 10-20sec ring support holds

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min Cap. In Pairs (Swap every minute, 1 on rower, 1 works)

10 Rope Pulls

15 Plate Ground 2 Overhead

20 Burpees

25 Sit Ups

Score = Rounds & Reps + Metres on Rower