CrossFit Jacked – CrossFit
Warm-up
Back Squat Warmup (No Measure)
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
Weightlifting
Back Squat (4 sets of 3 reps)
increase load by 5 lbs from last week. if too heavy decrease load to 90% of last week.
Metcon
2016-10-13 (Time)
25 Min Time Cap
50 HR Pushups
20 Box Jumps 24/20
50 Ball Slams 20/14
20 Box Jumps 24/20
50 Ball Slams 20/14
20 Box Jumps 24/20
50 HR Pushups
We performed this WOD back on October 13th. Let’s see how much better you are!