JP CrossFit – WOD

Gym WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

400m run

12 hang cleans*

10 front rack lunges*

8 dips

*Rx:95/65

**Rx+:115/80

At Home/Zoom

Warm-up (No Measure)

General Mobility:

Pec stretch

Tricep Stretch

Toe Pulls

Low lunge

Hurdle stretch

Samson stretch

General Warm up

2 rounds of

20 Banded Pull aparts/Holds

20 Fire hydrants

3 Inch worms

2 rounds of

6 lunges

3 push ups

6 Air squats

10 dubs

Metcon (No Measure)

EMOM 6:

1 – 45 sec wall squat hold

2 – 3 wall walks

3 – 5 L-sit raises

10 sec L-sit hold

Metcon (Time)

For time:

300 double unders

200 air squats

100 push ups

Rx+ = unpartitioned

18 min time cap!

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