CrossFit JAK Elite – JAK Circuit FIT
Warm-up
Warm-up (No Measure)
3min Bike or Row
– Plate Jumps
– Banded Good Mornings
– Tall Bear Crawl
– Hip Openers
Metcon (No Measure)
40/20 Interval x 3
– KB Deadlift Sprawl
– Step-up / Press / Lunge R
– Step-up / Press / Lunge L
30/10 Interval x 3
Bike Sprint
Sprawl + Tuck Jump
Broad Jump + Mountain Climb x 5
40/20 x 3
– DB H.Snatch Alt
– Alt Lunge Row
– KB Squat + Upright Row
30/10 x 3
Ski or Row Sprint
Ski Jumps
Plank Jumps Alt R/L/M
Core:
Tabata
Hollow / Leg Lowers