CrossFit Jacked – CrossFit
Warm-up
Front Squat Warmup (No Measure)
Pigeon Stretch (1 Minute each leg)
5 Air Squats – 3 Sec Pause
10 Mountain Climbers
Squat to Stand w/ Reach + Toe Lift
Wrist Mobility
Weightlifting
Front Squat 1 1/4 (Build to a heavy set of 2 in 15 minutes)
Metcon
Metcon (Time)
25 Minute Time Cap
1000m Row
30 Wall Balls 20/14
30 Box Jumps 24/20
750m Row
20 Wall Balls 20/14
20 Box Jumps 24/20
500m Row
10 Wall Balls 20/14
10 Box Jumps 24/20