JP CrossFit – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

5 burpees

3 deadlifts*

1 ring muscle up

*Rx = 185/135

Rx+ = 225/155

At Home/Zoom

Warm-up (No Measure)

General Mobility:

Pec stretch

Tricep stretch

Frisky

Calf Stretch

Around the world

Pass throughs

External rotation

Archer

Leg swings

Good mornings

General Warm Up

2 rounds of:

10 Everted calf raises

10 Inverted calf raises

10 Deadlifts

10 Lat Pull Overs

10 Sots Presses

Metcon (No Measure)

Tempo presses!

3×4

5 sec ascent

5 sec descent

Metcon (AMRAP – Rounds and Reps)

AMRAP 11:

35 double unders

14 swings

14 twists
Compare to 7/22/20

()