JP CrossFit – WOD

Gym WOD

Metcon (Weight)

EMOM 24:

1 – 3 back squats

2 – 2 front squats

3+4 – rest

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

8 dumbbell snatches*

4 burpees

*Rx = 50/35

At Home/Zoom

Warm-up (No Measure)

General Mobility

Foam roll:

Calves

Thoracic

Lats

Puppy dog

Pec stretch

Toe pulls

Frankensteins

General Warm up:

2:00 Dub Practice

2 rounds of:

10 Stagger stanced deadlifts

10 Scap pull ups/push ups

6 Deadlifts

6 presses

Metcon (No Measure)

Tempo presses!

6×2

8 sec ascent

8 sec descent

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

45 double unders

18 deadlifts

9 pull ups
Compare to 7/2/20

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