JP CrossFit – WOD

Metcon (Time)

For time:

Cash in:

5 Pull-overs

Directly into 5 rounds of:

50 Double Unders

10 Push Ups

10 V-ups

Cash out:

5 Pull-overs

13 min cap!
Scale Double Unders to take about 30 sec or less, push ups and v-ups in two sets or less. Pull-overs can be broken up to singles (2 min budget on either end). Don’t have Pull-overs yet for a metcon? Your scale will be a 10 Reverse Burpee Cash-in/out!

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At Home WOD (Time)

For Time:

100 Burpees

EMOM (Every Minute On the Minute) including at the start:

10 Air Squats

Set yourself a running stopwatch or use an app like Gym Next Flex Timer, put on some music, and get it done!

Suggested warmup:

Foam roll whatever feels sore (hips, upper back?)

4 inchworms with a pushup from your knees or toes

On each side:

Low Lunge

Hamstring Stretch

Pigeon Stretch

10 hip bridges with a 3 second hold at the top of each

Strategy:

Move steadily through the burpees, don’t push too hard, but make sure you don’t stop and rest for too long. Once you settle in, try and find a number of burpees you can stick to doing every minute until the end.