CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

1km on Bike

1 Length Tall Bear Crawl

1 Length Duck Walk

10 Ring Rows

10 Straddle Sit-ups

Metcon (No Measure)

1min on 1min off X 3 Rounds

Air Bike

Ski Erg

Rower

:40 on / :20 off

Box Step-over Burpees

Ring Row to Fly

G2OH

Renegade Row

:30 on / :30 off X 3 Rounds

Hollow Rocks

Knee Raises

GHD Sit-ups