CrossFit JAK Elite – JAK Fit-Kids

Warm up (No Measure)

DU’s
1a) Bodyweight Hip Thrust – 2×15

1b) Sumo Squat – 2×5 each side

1c) Caterpillar Walk 2x10m

Technique/ Strength Drills:

1) A-B-C Drill with PVC pipe

2) BB/ PVC Box Squat 4×10 (5x5x)

3) Jumping/ Landing Mechanics (Depth Jump w/ Pauses) 6×1

3) Handstand Hold Practice

Metcon (No Measure)

Conditioning Circuit

CONDITIONING CIRCUIT

3x 40s (work) / 20s (rest)

LB:

1a) Burpee

1b) Wall Sit

1c) Med Ball Carry (Weight = MODERATE)

1d) Lunges

UB:

2a) Push Ups

2b) DB Overhead Press (weight = Light)

2c) Chin Ups

2c) Bear Crawls

CORE:

3a) Lying Leg Raise

3b) Sit Ups

3b) Side Planks (20s e.s)

3c) Hollow Dead Bug