20161024

CrossFit Jacked – CrossFit

Warm-up

Warmup-PullUp Progression (No Measure)

Pull-Up Progressions:

Beginner: Negatives 5 Sets of 5 (work up to 5 sec hold)

Intermediate: Chin-Ups 5 sets of 5

Advanced: 4 sets of 6 Strict Pull-Ups (add weight if comfortable)

Metcon

Sled Push (Time)

3 attempts – 50m sled push for time (185/125)

Metcon

Metcon (Time)

Ladder 1-2-3-4-5-6-7-8-9-10

Thrusters 95/65

Lateral Burpees

Abmat Situps

Categories: WOD