CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike

– Duck Walk

– Inchworm Hip Openers

– Straddle Sit-ups

– Ring Rows / shoulder mobs

Metcon (No Measure)

40/20 Interval

– Bike Sprint

– Sled Push

– Single Arm Devils Press

– BB Thruster

– Row or Ski Sprint

– Front Support Walk

– DB Renegade Row / Sprawl

– BB Front Rack Lunges

Core:

5min AMRAP

2-4-6-8-10….

Knee Tucks

Plank Knee to Elbow