CrossFit Jacked – CrossFit
Warm-up
Back Squat Warmup (No Measure)
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
Weightlifting
Back Squat (4 sets of 3 reps)
add 5 lbs from last week. if too heavy decrease load to 90% – same weight across
Metcon
Metcon (AMRAP – Rounds and Reps)
Death by Back Squat
1 minute – 1 Rep
2 Minutes – 2 Reps
3 Minutes – 3 Reps
…
RX Weight=Body Weight
Round up to the nearest 5 lbs.
Ex: Weight=196 lbs. Round up to 200 lbs.