CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike

Banded Good Mornings

Lateral Shuffle

Squat Pause

Wall Angels

Metcon (No Measure)

30sec on / 15sec Rest

– DB Snatches

– Evil Jumps

– Plank Jump in/out

– S/L Step-up + Jump

– Row/Fly

– Reverse Burpees

– KB Swings or High pulls

– Sprawl / Row/Row C&Press

– Reverse Lunge + knee up

**Core:

40sec x 3 sets

Leg Lowers

Side Bends

Plank Hip Rotations