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 (5 sets of 5 reps – same weight across)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
50 Double Unders
30 Wall Balls 20/14
20 Hand Release Pushups
10 Box Jumps 24/20