CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

2min Bike

– 1 Length Tall Bear Crawl

– W-raise + Reach

– Hip Opener + Rotation

– Straddle Sit-ups

Metcon (No Measure)

45/15 Intervals

A) Lower Body Cond

– 1 1/4 Goblet Squat (KB)

– Knees 2 feet jump / step-up+down

– Reverse Lunge to knee raise (KB)

**Tabata Bike

B) Upper Body Cond

– Renegade Push-up / Row

– Dips + Foot Reach (off box)

– DB Alt Snatch

**Tabata Rower or Ski Erg