CrossFit JAK Elite – JAK Circuit FIT
Warm-up (No Measure)
3min Bike
– Tall Bear Crawl
– Plate Jumps
– Inch worm to hip openers
– Cuban press
Metcon (No Measure)
30/10 x 3
Air Bike Sprint
Plate Ground 2 OH
Box Jumps or Step-ups
12/10/8 Reps
Single leg deads
Underhand grip Row
Paralette push ups
Walking lunges
30/10 x 3
Ski or Row Sprint
Ski Jumps
Plank Jumps Alt R/L/M
Core:
GHD
Slider K2E
Plank