CrossFit JAK Elite – JAK Teens

Warm-up (No Measure)

200m Run

1 Length backward crab walk

Bridge hold starting slow then progress

Weighted dislocations

Deadhang to active hang on bar

Banded pulls keeping hollow body

Stren: Strength/ Skill

Clean Technique from High Hang Position (10 minutes)

Front Squat x3 (technique)

Build to 50% RPE And MOVE WELL!

Metcon (Time)

6 Rounds For Time:

12 S/A STO DB (each Side)

6 Pull Ups

100m Run

Core:

Myostatic Crunch On Ab Mat

3×6