CrossFit JAK Elite – JAK Circuit FIT
Warm-up (No Measure)
3min Bike
– Bear Crawl
– Lat Pull-down
– Straddle Sit-ups
– Hip Openers
Metcon (No Measure)
40/20 Intervals X 3 Rounds
1.
Plate Jump Burpees
DB Hang Clean & Jerk (20sec e/s)
Sled Push
Ring Rows
2.
Air Bike
Front Support Walk
DB Thrusters
GHD Sit-ups