JP CrossFit – WOD

At Home/Zoom

Warm-up (No Measure)

Warm-up

General Mobility

Foam roll

Calf

Hips

Quads

Thoracic

Low lunge

Hurdle

Pigeon

General Warm up:

Inch Worms

Air squats

Lunges

Duck walk

Monkey

Cartwheel

Kick ups

Metcon (No Measure)

Tempo pistols!

4×2

5 sec descent

10 sec hold

Explosive ascent

4×2 will be 4 sets of 2 reps, 1 rep per side

Metcon (Time)

For time:

18-12-6-12-18

Push ups

V ups

Pistols

Between every round:

10′ handstand walk
Scale HS walks to 9 bear crawl steps and 9 backwards bear crawl steps. Cyuuuute!

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