JP CrossFit – WOD

Gym WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

Cash in:

1 mile run

With remaining time

choose one of the following rep schemes to AMRAP:

Scheme 1

5 pull ups

10 push ups

15 air squats

Scheme 2

5 pull ups

5 push ups

15 air squats

5 push ups

*Rx+: Weighted vest
Scale the run to take about 8-10 min.

At Home/Zoom

Warm-up (No Measure)

General Mobility:

Friskies

Pec stretch

Wrist stretch

Pass through

Around the world

Staff stretch

Inch worm

Pike bear crawl

Backwards pike bear crawl

General Warm Up:

Down dog push ups

10 dubs

Step ups

10 dubs

Scap pull ups

10 dubs

Hspu

Weighted step ups

Pull ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 19:

5 strict handstand push ups

25 weighted step ups

75 double unders

25 weighted step ups

5 strict pull ups

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