CrossFit JAK Elite – JAK Circuit FIT
Warm-up
Warm-up (No Measure)
3min Bike or Rower
– Spiderman Crawl
– Squat Hold (holding rig)
– Ring Rows + Skin the cat
– Straddle Sit-ups
Metcon (No Measure)
6min / Station
(Aim for 3 sets)
Station 1:
10 x 1 1/4 DB Squats + 40sec Sled
Station 2:
10 x Bulgarian Split Squats e/s + 40sec Burpee Box Jump/Step Overs
Station 3:
10 x Barbell Clean & Press + 40sec Ski Sprint
Station 4:
10 Ring Rows or Pull-ups + 40sec Bike Sprint