CrossFit Jacked – CrossFit
Warm-up
Back Squat Warmup (No Measure)
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
Weightlifting
Shoulder Press (5-5-5, this is a strict press)
Complete 3 sets of 5 reps. Increase load each set. 15 minutes to complete.
Metcon
FRANZILLA (Time)
15 Minute Time Cap
21 Front Squats 135/95
21 Pull-Ups
15 Push Presses 135/95
15 Pull-Ups
9 Thrusters 135/95
9 Pull-Ups