CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Back Squat (4 sets of 3 reps)
add 5 lbs from last week. if too heavy, decrease load to 90% of last week’s weight.
Metcon
Princess Ponytail (Time)
5-23-38-23-5
Jumping Lunges
Russian KB Swings 53/35
Wall Balls 20/14