CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike or Rower

– Emu Walk

– Burpee Broad jumps

– Hammy reach to chest opener

– Hip Openers

Metcon (No Measure)

7min AMRAP

DB Deadlift R

DB H.Squat.Clean R

DB Row R

DB Press R

* Repeat on L. Then add rep ea set

Tabata

– Sprawl to Tuck Jumps

– Ski Jumps

7min AMRAP

S/L Deadlift R

S/A Goblet Squat R

S/L Bridge hip lift R

* Repeat on L the add 1 rep/set

Tabata Bike x 4 Mountain Climber/Lat plank jumps x 4