CrossFit JAK Elite – JAK Circuit FIT

Warm-up (No Measure)

3min Bike

– Tall Bear Crawl

– Plate Jumps

– Inch worm to hip openers

– Cuban press

Metcon (No Measure)

30/10 x 3

Air Bike Sprint

Plate Ground 2 OH

Box Jumps or Step-ups

12/10/8 Reps

Single leg deads

Underhand grip Row

Paralette push ups

Walking lunges

30/10 x 3

Ski or Row Sprint

Ski Jumps

Plank Jumps Alt R/L/M

Core:

GHD

Slider K2E

Plank