CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike or Row

– Plate Jumps

– Banded Good Mornings

– Tall Bear Crawl

– Hip Openers

Metcon (No Measure)

40/20 Interval x 3

– KB Deadlift Sprawl

– Step-up / Press / Lunge R

– Step-up / Press / Lunge L

30/10 Interval x 3

Bike Sprint

Sprawl + Tuck Jump

Broad Jump + Mountain Climb x 5

40/20 x 3

– DB H.Snatch Alt

– Alt Lunge Row

– KB Squat + Upright Row

30/10 x 3

Ski or Row Sprint

Ski Jumps

Plank Jumps Alt R/L/M

Core:

Tabata

Hollow / Leg Lowers