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)
Weightlifting
Shoulder Press (15 minutes to find 1 Rep Max)
this is a strict press – military press. This means no bending of the knees!
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
10 Front Squats 115/75
10 HR Pushups
10 KB Swings 53/35
10 Ball Slams 20/15