CrossFit JAK Elite – CrossFit

Warm Up

Warm-up (No Measure)

400m Run or Row

20 Dislocations

15 KB Swings (light)

10 OHS w Dowel

5 Y’s ,Ts & W’s (lying face down on floor, thumbs pointing up)

1 min Couch Stretch on each leg

Weightlifting

Back Squat (3 x 5 @ 80%)

Gymnastics

OTM x 9

Min 1 – 5-10 Strict Ring Dips

Min 2 – 1 Length Handstand Walk or 30sec Hold

Min 3 – 10-20sec L-sit Hold

Metcon

Metcon (Time)

3 Rounds

20 Toes to Bar

50 Double Unders

* 10min Time Cap

Metcon (Calories)

Max Calories in 5 Minutes

Row or Ride
Calorie Targets

Guys can you get to 100?

Girls can you get to 70?