My Scaled CrossFit Workout
Jack is a combination of three exercises, with 10 reps each, done for as many rounds as possible (AMRAP) in 20 minutes. I did the 20 minutes and the 10 reps of the three exercises, but for sure reduced the weights!
To make Jack achievable and fun, I used:
- 20 lbs for the dumbbell push press
- an 8 kg kettlebell for the swings
- a low 10 inch box (I’m terrified of tripping up on these) for box jumps.
Twenty minutes of go-go-go ended up with just over 13 rounds before my timer went off.
Push presses were the hardest for me with the twenty pounds, so I broke them up into manageable 6+4s or 7+3s. Divide and conquer!
Below is a beautiful demo of the push press. I’m a mess compared to her 😉
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