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
Clean and Jerk (Perform a heavy single and then 5 reps at 90%)
12 minutes to complete your heavy single and 8 minutes to complete 5 reps at 90% of your heavy single.
Record your heaviest single.
Metcon
Thruster, Burpee, Situp Ladder (Time)
Ladder 1-2-3-4-5-6-7-8-9-10
Thrusters 95/65
Lateral Burpees
Abmat Situps
20 Minute Time Cap. Add 1 second to your score for each rep not completed.
Extra Work
Double Unders: AMReps 3 Mins (AMRAP – Reps)
Complete as many Double Unders as possible in 3 minutes