JP CrossFit – WOD

Gym WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

400m run

18 wall balls*

3 bar muscle ups

*Rx = 20/14

At Home/Zoom

Warm-up (No Measure)

General Mobility:

Foam roll

Calf

Hips

Lats

Thoracic

Prayer stretch

Wrist stretch

Pec stretch

General Warm Up:

2 rounds of

10 Straddle Raises

1 Around the world Plank

5 second Down Dog Hovers

Metcon (No Measure)

EMOM 4:

5 L-sit raises

Max L-sit hold

Metcon (Time)

For time:

150 double unders

80 sit ups

50 lunges

30 handstand push ups

50 lunges

80 sit ups

150 double unders

21 min time cap!
Compare to 6/25/20.

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