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