CrossFit JAK Elite – JAK Circuit FIT
Warm-up
Warm-up (No Measure)
3min Bike
Banded Good Mornings
Lateral Shuffle
Squat Pause
Wall Angels
Metcon (No Measure)
30sec on / 15sec Rest
– DB Snatches
– Evil Jumps
– Plank Jump in/out
– S/L Step-up + Jump
– Row/Fly
– Reverse Burpees
– KB Swings or High pulls
– Sprawl / Row/Row C&Press
– Reverse Lunge + knee up
**Core:
40sec x 3 sets
Leg Lowers
Side Bends
Plank Hip Rotations