CrossFit JAK Elite – JAK Circuit FIT

Warm-up (No Measure)

3min Bike or Row

5 Skin The Cat

6 Hip Openers

7 Scap Pull-ups

x 2

Metcon (No Measure)

4 Rounds

10 Cal Row

10 KB Thruster (5R/5L)

10 Pull-ups or Ring Rows

*On the 2min perform 5 Burpees Over Rower

Core:

30-20-10

Hollow Rocks

Sit-ups

Side Bends (half e/s)