JP CrossFit – WOD

Weightlifting

Metcon (Weight)

EMOM 6:

2 front squats

2 shoulder to overhead
From the floor. You may squat clean the first rep.

Metcon

Metcon (Time)

For time:

4 rounds:

45 double unders

15 sit ups

8 front squats*

4 rounds:

45 double unders

15 sit ups

5 shoulder to overhead*

*Rx = 95/65

Rx+ = 135/95
15 minute time cap!

At Home/Zoom

Warm-up (No Measure)

General Mobility

Low lunge

Hurdle stretch

Ankle Stretch

Samson stretch

Cossack

Plank to Down Dogs

Shoulder openers

General Warm Up

3 Rounds of:

20 Single Legged Glute bridge

20 Fire Hydrant

20 Bird dog

1 Rounds of :

10 Side lunges

10 Air squats

10 Step Back lunge

10 Goblet Squat

10 Lunges

5 Squat Therapy Attempts

5 overhead squats

Leg Day (Time)

For time:

30 sec lunge hold

30 sec lunge hold

45 air squats

30 sec lunge hold

30 sec lunge hold

30 goblet squats

30 sec lunge hold

30 sec lunge hold

15 overhead squats

Rx = 95/65

Rx+ = weight vest
Compare to 7/21/20

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