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
2 Front Squats + Thruster (Find your heaviest complex.)
Perform 2 front squats and then 1 full thruster.
Think of it as 3 front squats into a push press.
Metcon
October 2016 (AMRAP – Rounds and Reps)
9 min. AMRAP
-21 Double Unders/42 Singles (scaled)
-15 Pushpress (95/65)
-9 TTB