CrossFit JAK Elite – JAK Circuit FIT
Warm-up
Warm-up (No Measure)
3min Bike or Rower
– Inch worm to Hip Openers
– Scap Pull-ups
– Lateral shuffle
– Air Squats w pause
Metcon (No Measure)
100 Skips or Plate Jumps
90 Sit-ups
80 Air Squats
70 Knees to Elbow
60 Walking Lunges
50 Jumping Pull-ups
40 Cal Bike
30 Box Jumps or Step-ups
20 Wall Balls
10 Rope Pulls