CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

2min Bike

– 1 Length Duck Walk

– Cuban Press

– Book Openers

– Leg Swings

Metcon (No Measure)

A) EMOM 9min

min1. 3 DB C&J e/s

3 DB Jump Squats

10 Russian Twist

min2. 4 DB Thrusters e/s

8 Lateral DB Jump Overs

8 Hollow Rocks

min3. 100-150m Run or 8 Cal Row

B) EMOM 9min

min1. 6 S/A Devils Press

6 Plank Jacks

6 Jump Lunges

min2. 6 DB Hang Snatch

6 Wall Jumps

6 Diagonal K2E

min3. 100-150m Run or 6 cal Bike