CrossFit JAK Elite – JAK Circuit FIT
Warm-up
Warm-up (No Measure)
3min Bike
– Inch worm to Hip Openers
– Cuban Press
– Straddle Sit-ups
– Scap Pull-up or Ring Rows
Metcon (No Measure)
8min each, building reps as high as possible.
2-4-6-8-12-10 etc.
Cals Bike
Sprawl Ball
Push Press
3-6-9-12-15-18 etc.
Hand Release Push-ups
Sumo Deadlift High-Pull
V-ups
5-10-15-20 etc.
Wall Jumps
Ring Rows
Box Step-overs