CrossFit JAK Elite – JAK Circuit FIT
Warm-up
Warm-up (No Measure)
2min Bike
– 1 Length Tall Bear Crawl
– W-raise + Reach
– Hip Opener + Rotation
– Straddle Sit-ups
Metcon (No Measure)
45/15 Intervals
A) Lower Body Cond
– 1 1/4 Goblet Squat (KB)
– Knees 2 feet jump / step-up+down
– Reverse Lunge to knee raise (KB)
**Tabata Bike
B) Upper Body Cond
– Renegade Push-up / Row
– Dips + Foot Reach (off box)
– DB Alt Snatch
**Tabata Rower or Ski Erg