CrossFit JAK Elite – JAK Circuit FIT
Warm-up
Warm-up (No Measure)
2min Bike
– 1 Length Duck Walk
– Cuban Press
– Book Openers
– Leg Swings
Metcon (No Measure)
A) EMOM 9min
min1. 3 DB C&J e/s
3 DB Jump Squats
10 Russian Twist
min2. 4 DB Thrusters e/s
8 Lateral DB Jump Overs
8 Hollow Rocks
min3. 100-150m Run or 8 Cal Row
B) EMOM 9min
min1. 6 S/A Devils Press
6 Plank Jacks
6 Jump Lunges
min2. 6 DB Hang Snatch
6 Wall Jumps
6 Diagonal K2E
min3. 100-150m Run or 6 cal Bike