JP CrossFit – WOD Metcon (No Measure) Skill work: Butterfly Pull Ups Every 90 secs for 6 rounds, alternating sets: Option A (working towards pull ups) Sets 1/4: 3-5 strict pull ups or ring rows (can be banded) Sets 2/5: 3-5 hollow holds + 3-5 arch holds (~3-5 second holds) Sets 3/6: 5-8 Low to high magnitude kip swings Option B (has pull ups, but not butterflies) Sets 1/4: 3-5 strict pull-ups Sets 2/5: 5-8 arm only box butterfly pull ups Sets 3/6: 5-8 Low to high magnitude kip swings Option C (has butterfly pull-ups) Sets 1/4: 3-5 strict chest-to-bar Sets 2/5: 5-8 Single leg box assisted butterfly chest-to-bar Sets 3/6: 3-5 Butterfly chest-to-bar Metcon (AMRAP – Rounds and Reps) AMRAP 16 200m run 15 Kettlebell swings 10 Chest-To-Bar Rx+ Butterfly Pull Ups/C2B 32kg/24kg/16kg/12kgRead more

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 25 Min 1: AMRAP Toes To Rings Min 2: AMRAP Wall Balls (20#/14#) Min 3: AMRAP Sit-ups* Min 4: AMRAP Bear Hug D-Ball Weighted Step-ups Min 5: Rest *Rx+ V-UpsScoring: Fight Gone Bad style. Count reps continuously as you go through each round.Read more

JP CrossFit – WOD Deadlift (3 @ RPE 6/7 3 @ RPE 7/8 3 @ RPE 8 3 @ RPE 9 3 @RPE 9) Metcon (Time) For Time: 20/30/40/50/60 double unders 3/6/9/12/15 push ups 7m time capRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 with a partner 80 single db snatches …into… 3 rounds of 20 Russian KB swings 20 push ups 20 v-ups 20 weighed box step upsRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 with a partner 80 single db snatches …into… 3 rounds of 20 Russian KB swings 20 push ups 20 v-ups 20 weighed box step upsRead more