CrossFit Jacked – CrossFit
Warm-up
Run 200m
General Stretching (5 min)
1 min. Tabata of each movement (:20 on/:10 off)
-Bottom of air squat holds
-Low plank hold (on elbows)
-Mountain climbers
-Push ups
-Burpees
*rotate 2x through – 10min.
Metcon
Sled Push (Time)
3 attempts – 50m sled push for time (185/125)
Metcon (3 Rounds for reps)
Fight Gone Smart – AMRAP of
Three rounds of 1 min. Stations:
-Wall-ball (20/14) (10’/9′ target)
-KB swings (55/35)
-Box Jump to 20″ box (standup fully on box)
-Push-press (75/55)
-Row (Calories)
-1 min. Rest and reset to top