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-same load across)
Increase by 5 lbs from last week. if too heavy, reduce load to 90% of last week.
Metcon
Metcon (Time)
25 Minute Time Cap
Buy In: 15 Burpees
4 Rounds
10 Atomic Situps 45/25
20 American KB Swings 53/35
30 Double Unders (60 Singles)
Buy Out: 15 Burpees