CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
20 Minute Cap
5 Shoulder Taps (plank position – tap 5 each side)
10 Alternating Lunges
15 Box Jumps or Squat Tuck Jumps
20 Burpees
25 Chair Dips
30 Hand Release Push-Ups
35 Air Squats
40 Double Unders or Double Taps
45 Mountain Climbers
50 AbMat Situps
45 Mountain Climbers
40 Double Unders or Double Taps
35 Air Squats
30 Hand Release Push-Ups
25 Chair Dips
20 Burpees
15 Box Jumps or Squat Tuck Jumps
10 Alternating Lunges
5 Shoulder Taps (plank position – tap 5 each side)
Squat Tuck Jumps – Perform air squat then jump high while tucking your knees into your chest.
Double Taps – Jump In Place and tap your hips twice while in air.