CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike

– Inch worm to Hip Openers

– Cuban Press

– Straddle Sit-ups

– Scap Pull-up or Ring Rows

Metcon (No Measure)

8min each, building reps as high as possible.

2-4-6-8-12-10 etc.

Cals Bike

Sprawl Ball

Push Press

3-6-9-12-15-18 etc.

Hand Release Push-ups

Sumo Deadlift High-Pull

V-ups

5-10-15-20 etc.

Wall Jumps

Ring Rows

Box Step-overs