JP CrossFit – WOD

Gym WOD

Metcon (Time)

3 rounds:

12 box jump overs*

16 handstand push ups

12 box jump overs*

16 toes to bar

*Rx = 24″/20″

At Home/Zoom

Warm-up (No Measure)

General Mobility

Foam roll:

Calves

Quads

Hips

Thoracic

Lats

Puppy dog on foam roller

Shoulder openers

Standing behind the back interlaced forward fold

General Warm Up:

Good mornings

Squats

Deadlifts

Weighted squats

Swings

Squat therapy

DB Overhead squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

24 swings

18 sit ups

12 dumbbell overhead squat

— At the 0:00, 5:00, 10:00, and 15:00, 400m run —

If you aren’t running, do the following:

30 sec mountain climbers

30 sec jumping jacks

30 sec high knees

30 sec butt kickers
Compare to 6/29/20

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