CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
4 stations – 1 min. at each x 3times through
-30 sec. e/side samson stretch
-Hollow Rocks
-30 sec. e/sdie twisted cross
-Arch rocks
Metcon
Warm-up
Warm-up (No Measure)
3 rounds not for time
-2 wall walks w/ 3 sec. hold at top
-10 lateral bar hops
-10 Hollow rocks
Weightlifting
Shoulder Press (In 5 Sets Work to a Heavy 5RM for the day)
15 Minute Clock
Metcon
Metcon (AMRAP – Rounds and Reps)
9 min. AMRAP
-21 Double unders
-15 Pushpress (95/65)
-9 TTB