JP CrossFit – WOD

Gym WOD

Push Jerk (Find a heavy single)

Split Jerk (Find a heavy Single)

Metcon (Time)

For time:

200 double unders

EMOM – 7 Russian kettlebell swings*

*Rx: 16kg/12Kg

Rx+: 24kg/16kg

6 minute time cap!
You must be able to do a minimum of 35 dubs/minute (including the swings) to complete the full volume in time. If not, reduce the volume.

At Home/Zoom

Warm-up (No Measure)

General Mobility

Foam roll:

Calf

Quad

Hip

Thoracic

Lat

Puppy dog

General Warm up

2 rounds of

10 Good morning

10 Glute Bridge

10 Fire hydrant

5 Push up

1 round per side unbroken

4 Deadlifts

4 Swings

4 Shoulder to Overheads

4 Walking lunges

Metcon (Time)

Dumbbell/Kettlebell

5 rounds:

Right side:

7 deadlifts

6 swings

5 shoulder to overhead

4 overhead walking lunges

6 x 10′ farmer’s carry

Left side:

7 deadlifts

6 swings

5 shoulder to overhead

4 overhead walking lunges

6 x 10′ farmer’s carry

— rest 1 min between rounds —

Barbell

5 rounds:

14 deadlifts

12 hang cleans

10 shoulder to overhead

8 overhead walking lunges

6 x 10′ farmer’s carry

— rest 1 min between rounds —

*Rx = 95/65

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