CrossFit JAK Elite – JAK Fit-Kids

Warm-up

Warm Up:

1a) Bear Crawls – 2x10m

1b) Plank Shoulder Taps – 2×10 each side

1c) Lunge 2×10 e/s

STRENGTH

1) A,B,C – Technique Drill (Deadlift) 1×5 minutes

2) DB Goblet Squat (555x) 3×8

3) KB Push Back/ RDL 3x60s – 45-60s rest.

*** ALL WEIGHTLIFTING AND STRENGTH DRILLS TO BE DONE AT A LOW WEIGHT UNLESS WITH A TECHNIQUE FOCUS UNTIL TOLD OTHERWISE 🙂 ***

Conditioning

15 Minute AMRAP (As Many Rounds As Possible)

5 chin ups/ Horizontal Rows

10 Push Ups

15 Bodyweight Squats

Core

2 Rounds (Time Permitting)

50s Plank

10s Rest

40s hollow position hold

20s Rest

30s AB Mat Sit Ups

30s Rest

Cool Down:

Full Body Stretch (30sec hold each stretch)

Relaxed Hang off Bar 2x15s