JP CrossFit – WOD

Metcon

Metcon (Time)

For time:

8-12-16-20-16-12-8

Kettlebell swings*

Box jumps*

— at the end of each round, 1 rope climb* —

*Rx = 16kg/12kg, 24″/20″

Rx+ = 24kg/16kg, legless rope climbs

At Home/Zoom

Warm-up (No Measure)

General Mobility

Foam roll

Hips

Thoracic

Lat

Puppy dog

Inch worms

Knee pulls

Figure 4

Lunge + twist

Shoulder openers

High knees

Butt kickers

General Warm up

AMRAP 2:

4 Down dog push up

4 Air squats

4 Burpees

4 Squat jump

Metcon (Time)

For time:

9-8-7-6-5-4-3-2-1

Handstand push ups

V-ups

Between each round:

3 burpee squat jumps
Compare to 7/20/20

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