CrossFit JAK Elite – JAK Circuit FIT
Warm-up
Warm-up (No Measure)
3min Bike
– Duck Walk
– Banded Pull Aparts
– Wall Angels
– Hip Openers
Metcon (No Measure)
9 min EMOM A)
1. 100m Ball Run
2. 10-15 Wall Balls
3. 15-20 Jumping Pull-ups
9min EMOM B)
1. 30sec Air Bike for Max Cals
2. 6 Single Arm Devils Press
3. 10-15 Goblet Squats
5min EMOM C)
4 Plate Jump Burpees
5 Push-ups
6 Jump Lunges
7 Sit-up to Russian Twist
*45sec cap
Core:
20 Toe Crunches
20 Leg Lowers
20 Flutter Kicks
X2