CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

Air Bike or Row x 300m

Lateral Plank Walk x 1 Length

Hip Openers x 3 e/s

X 2 Rds

Metcon (No Measure)

Add Rep Set 1-2-3-4-5-6…. X 8min

KB Deadlift Push-up Burpee

Bent Over Rows

Goblet Squat

EMOTM X 9

Min1: 30sec Air Bike Sprint

Min2: 8-12 DB Snatches

Min3: 30sec BJ’s or Step-ups

20/20/20

Sprawl Balls + WB Sit-ups + Rest

Broad Jumps + Bicycles + Rest

Rope Pulls + Mountain Climbers + Rest

Cool-down