JP CrossFit – WOD

Warm-up (No Measure)

General Mobility:

UpDog to Down dog transitions

Side Childs pose

Cossacks

Shoulder openers

Bridge with arm circles

Air squats

Lunges

General Warm up

2 rounds of

4 Deadlifts

4 Front squats

4 Shoulder to overhead

2 Thrusters

Metcon (No Measure)

EMOM 6:

odd: 45 sec hollow hold

even: 30 sec glute bridge hold per side

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)

EMOM until failure:

6 thrusters*

6 up downs

6 push ups

*Rx = 95/65, 4 reps w/ barbell
Refer to 7/12/2020