CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike

– Duck Walk

– Banded Pull Aparts

– Wall Angels

– Hip Openers

Metcon (No Measure)

9 min EMOM A)

1. 100m Ball Run

2. 10-15 Wall Balls

3. 15-20 Jumping Pull-ups

9min EMOM B)

1. 30sec Air Bike for Max Cals

2. 6 Single Arm Devils Press

3. 10-15 Goblet Squats

5min EMOM C)

4 Plate Jump Burpees

5 Push-ups

6 Jump Lunges

7 Sit-up to Russian Twist

*45sec cap

Core:

20 Toe Crunches

20 Leg Lowers

20 Flutter Kicks

X2