CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
-12 alt. switch lunges
-10 jumping air squats
-20 sec. seal/cobra pose
**review rowing mechanics/form
– use legs, keep back tight, push with legs not pull with back
Weightlifting
Front Rack Lunge (3×20)
3 sets of 20 alt. Front Rack Lunge steps
*build weight as able
*focus on vertical torso and a solid front rack, weight is secondary to good position
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP
– 9 Front squats from the ground (115/75)
– 21 Lateral burpees over the bar
– 100m run
Immeditaly at 9:00
Cashout – 100 Abmat situps AFAP