CrossFit Jacked – CrossFit


Warm-up (No Measure)

3 rounds

-12 alt. switch lunges

-10 jumping air squats

-20 sec. seal/cobra pose

**review rowing mechanics/form

– use legs, keep back tight, push with legs not pull with back


Front Rack Lunge (3×20)

3 sets of 20 alt. Front Rack Lunge steps

*build weight as able

*focus on vertical torso and a solid front rack, weight is secondary to good position


Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

– 9 Front squats from the ground (115/75)

– 21 Lateral burpees over the bar

– 100m run

Immeditaly at 9:00

Cashout – 100 Abmat situps AFAP

Categories: WOD

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