CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

2min Bike

– Dislocations

– Banded Good Mornings

– Lateral Shuffle

– Broad Jumps

Metcon (No Measure)

5min Each Station

1. Add 1 Rep each set

Floor Press/Crunch

Box Jumps

Pull-ups

2. :30on/:30off for Max Cals

BIKE

3. Add 2 Reps each set

KB Deadlift

KB Swing

KB Bridge Hip Ext

4. :30on/:30off for Max Cals

5. Add 1 Rep each set (Bar)

Power Clean

Push Press

Front Squat

Core:

2 x 20

Diagonal V-sits

Knee 2 Same Side Elbow