CrossFit JAK Elite – JAK Circuit FIT
Warm-up
Warm-up (No Measure)
3min Bike or Rower
– Emu Walk
– Burpee Broad jumps
– Hammy reach to chest opener
– Hip Openers
Metcon (No Measure)
7min AMRAP
DB Deadlift R
DB H.Squat.Clean R
DB Row R
DB Press R
* Repeat on L. Then add rep ea set
Tabata
– Sprawl to Tuck Jumps
– Ski Jumps
7min AMRAP
S/L Deadlift R
S/A Goblet Squat R
S/L Bridge hip lift R
* Repeat on L the add 1 rep/set
Tabata Bike x 4 Mountain Climber/Lat plank jumps x 4