JP CrossFit – WOD

Warm Up (No Measure)

30 Jumping Jacks

30 Mountain Climbers

20 Bird Dogs

20 Dead Bugs

10 Sit-ups

8 Russian Twists

6 V-ups (or tuck-ups)

4 Plank Shoulder Taps

2 Burpees

At Home WOD (Time)

Cash In: Accumulate a 2 minute plank

50 Sit-ups

40 Russian Twists (weighted if you have something)

30 V-ups (scale to tuck ups)

20 Plank Shoulder Taps

10 Burpees

Cash Out: Accumulate a 2 minute plank hold