CrossFit JAK Elite – JAK Fit-Kids

Kids warm up (No Measure)

100m Run

Low plank to High Plank x 10

Hand Release Push Ups x 10

Squat Bounce x 15

3 Rounds

New Weightlifting

Skill:

A) Dead Hang Bar 30s

B) Hollow Holds/ V sit 30s

C) Over Head Squat, Empty Bar 5-10 reps

3 Rounds

Strength:

1) Clean Technique Practice 10 mins

2) Deadlift 5×3 @ 70%

Metcon (Time)

Aerobic –

10 Rounds For Time

5 box jumps

10 KB Swing (14/10)

15 Plate OH Press (15/5-10)

Core:

Max Plank Hold