CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Shoulder Press (15 Minutes to Complete the Following)
Warm up to 70% of 1RM then perform the following:
2 set of 4 reps then increase
2 sets of 3 reps then increase
2 sets of 1 rep
*this is a strict press
Metcon
Metcon (Time)
Diminishing Returns
20 Minute Time Cap
Buy In: 75 HR Push-Ups
then 2 Rounds
30 Double Unders
21 Front Squats 95/65
20 Double Unders
15 Push Press 95/65
10 Double Unders
9 Atomic Situps 45/25
Cash Out: 50 HR Push-ups