JAK Circuit FIT

CrossFit JAK Elite – JAK Circuit FITWarm-up (No Measure)3min Bike Duck Walk Ring Rows Hip Openers Cuban PressMetcon (No Measure)14-12-10-8-6-4-2 Cal Bike * 8 KB Squats * 4 Devils Press * 8 Pull-ups CORE...

Saturday Chipper 22nd Feb

CrossFit JAK Elite – CrossFitWarm-up (No Measure)400m Run 2 Rounds: 3 Hip Openers e/s 5 Scap Pull-ups 9 Muscle Clean + FS + Press (empty bar)Metcon (No Measure)A) Inside – EMOM 10min 1. 3-5 Pull-ups + 5 HSPU or HRPU 2. 6 DB Clusters + 6 Burpees Over DB B)...

FRIDAY 21st FEBRUARY

CrossFit JAK Elite – CrossFitWarm-upWarm Up for cleans (No Measure)3min run/row/AD/skip 2x 10 Dowel Dislocations 3 Hip Openers e/s 5 Muscle Clean 5 Split Press 5 Power Clean 5 Split Jerk Pause 5 Squat Clean + Split JerkWeightlifting20 Min3 Position Clean &...

THURSDAY 20th FEBRUARY

CrossFit JAK Elite – CrossFitWarm-upWarm-up (No Measure)2 Rounds 1 Min Row or Bike 8 Ea side single leg KB Deadlift 1 Length Banded Monster Walk 3 Skin the Cats 1 Length Duck WalkGymnastics Skill10 MinsMuscle Up Progressions3 x MU Ice-Cream Makers with Band or...

JAK FITKIDS WEEK 3 Wednesday

CrossFit JAK Elite – JAK Fit-KidsKids-Fit Warm-up (No Measure)20 Mountain Climber ( each side ) 10 Jump Squats – touch bar 10 Shoulder Taps in Plank 3 Wall Walks x 3 RoundsStrength1) Back Squat w/ Pause 5×8 @ 60% EXTRA: Walking KB Lunges 3×10...

JAK Circuit FIT

CrossFit JAK Elite – JAK Circuit FITMetcon (No Measure)10 Deadlifts 10 KB Side Bends 10 Ring Flys 10 Walking Lunges 15-12-9-6 Squats Sit-ups Box Jumps SDLHP Wall Balls