CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
For Time:
20 Min Cap
1 Mile Run
Directly Into…
50-40-30-20-10:
Double Unders
AbMat Sit-ups
GENERAL
– If you consider yourself strong on the jump rope, really lean into the mile run
– See how fast you can go on the mile run and abmat sit-ups while still being able to cycle efficient double unders
– If you tend to struggle a little more on the rope, slow down the runs and sit-ups to really push the jump rope
DOUBLE UNDERS & ABMAT SIT-UPS
– The beginning of “Annie” is really front loaded
– There are 180 reps in the rounds of 50 and 40
– There are only 120 reps in the round of 30, 20, and 10
– Use the descending rep scheme as an incentive to keep up the intensity as you move along