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 (20 Minutes to Find A 1RM.)
Metcon
January 2018 (Time)
25 Minute Time Cap
100 Double Unders
20 Air Squats
10 Hang Power Cleans 135/95
80 Double Unders
40 Air Squats
10 Hang Power Cleans 135/95
60 Double Unders
60 Air Squats
10 Hang Power Cleans 135/95
40 Double Unders
80 Air Squats
10 Hang Power Cleans 135/95
20 Double Unders
100 Air Squats
10 Hang Power Cleans 135/95