JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) With a partner: AMRAP 18: 8 weighted lunges 8 swings 4 mega burpees: 1 burpee over dumbbell 4 lateral hopsPartners alternate complete rounds!Read More

JP CrossFit – WOD At Home/Zoom Metcon (Time) For time: 10-20-30-20-10 Deadlifts* Twists Clean and jerks* At the end of each round: 40 double unders *Barbell = 115/80, 9-15-21-15-9 repsRead More

JP CrossFit – WOD Gym WOD Metcon (Weight) EMOM 24: 1 – 3 back squats 2 – 2 front squats 3+4 – rest Metcon (AMRAP – Rounds and Reps) AMRAP 3: 8 dumbbell snatches* 4 burpees *Rx = 50/35 At Home/Zoom Warm-up (No Measure) General Mobility Foam roll: Calves Thoracic Lats Puppy dog Pec stretch...Read More

JP CrossFit – WOD Gym WOD Metcon (AMRAP – Rounds and Reps) AMRAP 25: 800m run 5 rounds: 5 pull ups 5 push ups 15 air squats 5 push ups Rx+ = weight vest 20/14 At Home/Zoom Warm-up (No Measure) General Mobility Inch worms Drinking Birds Figure 4’s Over the fence, Under the fence Standing...Read More

JP CrossFit – WOD Gym WOD Metcon (No Measure) Every 90 seconds, 6 rounds: 2 snatch high pulls 1 power snatch Power Snatch Metcon (AMRAP – Rounds and Reps) AMRAP 7: 24 lateral hops 16 sit ups 8 overhead lunges* *Rx = 95/65 At Home/Zoom Warm-up (No Measure) General Mobility Pec stretch Shoulder wall stretch...Read More

JP CrossFit – WOD Gym WOD Metcon (Time) 3 rounds: 12 box jump overs* 16 handstand push ups 12 box jump overs* 16 toes to bar *Rx = 24″/20″ At Home/Zoom Warm-up (No Measure) General Mobility Foam roll: Calves Quads Hips Thoracic Lats Puppy dog on foam roller Shoulder openers Standing behind the back interlaced...Read More

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...Read More