CrossFit JAK Elite – JAK Circuit FIT
Warm-up
Warm-up (No Measure)
3min Bike
– Duck Walk
– Inchworm Hip Openers
– Straddle Sit-ups
– Ring Rows / shoulder mobs
Metcon (No Measure)
40/20 Interval
– Bike Sprint
– Sled Push
– Single Arm Devils Press
– BB Thruster
– Row or Ski Sprint
– Front Support Walk
– DB Renegade Row / Sprawl
– BB Front Rack Lunges
Core:
5min AMRAP
2-4-6-8-10….
Knee Tucks
Plank Knee to Elbow