CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1 Length High knees

1 Length Side Shuffle

1 Length Butt Kicks

10 Dowel Dislocations

10 Scap Push-ups

15 Calf Raises

* 1min Shoulder Stretch on Rings

Gymnastics Tests

2min Double Under Test (AMRAP – Reps)

2 minutes of Double Unders for max Reps
If you haven’t got DU’s, practice for 2mins

Hollow Hold (1 x Max Hollow Hold)

Weightlifting

Floor Press (3 x 6 @ 70%)

DB Pec Flyes (3 x 10)

DB Lat Raise (3 x 10)

Metcon

Metcon (Calories)

3 Rounds

Min 1 – 15/12 Cal Row

Min 2 – 50 Double Unders

Min 3 – 12/10 Cal Air Dyne

Min 4 – 200m Sprint

Min 5 – Rest
At least 10sec rest between rounds. Reduce Calories and/or reduce Run to 150m If needed