CrossFit JAK Elite – JAK Circuit FIT

Warm-up

Warm-up (No Measure)

3min Bike or Rower

– Spiderman Crawl

– Squat Hold (holding rig)

– Ring Rows + Skin the cat

– Straddle Sit-ups

Metcon (No Measure)

6min / Station

(Aim for 3 sets)

Station 1:

10 x 1 1/4 DB Squats + 40sec Sled

Station 2:

10 x Bulgarian Split Squats e/s + 40sec Burpee Box Jump/Step Overs

Station 3:

10 x Barbell Clean & Press + 40sec Ski Sprint

Station 4:

10 Ring Rows or Pull-ups + 40sec Bike Sprint