CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike or Rower

1 Length Emu Walk

10 Cuban Press

8 Scap Pull-ups

6 Hip Openers

Metcon (No Measure)

Interval 40/20

1)

Suitcase DL + Burpee

Rope Pulls

Bike

Box Jump or Step-ups

2)

DB Row, Ext, Curl, Press

Rower

Plate Sit-up + Twist

Front Squat + Lunge R/L