CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

2min Bike

– Scap Pull-ups or Ring Rows

– Glute Bridge Marches

– Scorpion Stretch

– Air Squat w pause

Metcon (No Measure)

1) 10min AMRAP

5 Pull-ups or Ring Rows

10 KB SDLHP

10 Walking Lunges

5 Cal Bike

2) 10min AMRAP

5 Hand Release Push-ups

10 DB Goblet Squats

10 Plate G2OH

5 Burpees Over DB

Core:

5min AMRAP

10 DB to toe crunches

10 Hollow Rocks

10 Hanging Knee Raises