WOD

JP CrossFit – WOD Handstand Walk Skill Sesh–slay all day! (No Measure) Every 90 seconds for 9 min (3 sets each) Aspiring to have Handstand Walks: Set 1: 1-2 box around the worlds Set 2: 15-20 shoulder taps Has Handstand Walks: Set 1: Accumulate :15-:20 free standing handstand hold Set 2: 15-20 handstand wall plate walksPick the option that most applies to you for this skill session. These are skills that will help you work on the skills necessary to eventually get a handstand walk! Metcon (5 Rounds for reps) 5 rounds of 2:00 on/ 2:00 off 25 wall balls* AMRAP wall walks^ *Rx: 20 lb/14 lb, 10’/9′ ^Rx+: Handstand walk, 5′ = 1 repPick a wall ball that lets you complete 25 reps in two sets or less.
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Announcements Anything left in the Lost and Found bin is now fair game! We’ll donate whatever is left next week. JP CrossFit – Community Metcon (3 Rounds for reps) EMOM 18 Fight gone bad style Min 1: Burpees over line Min 2: Box step ups* Min 3:V-ups* Min 4: Lunges* Min 5: Ring rows Min 6 : rest *RX+: Option for DB step ups and Lunges, GHD’s
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Announcements Anything left in the Lost and Found bin is now fair game! We’ll donate whatever is left next week. JP CrossFit – Community Metcon (3 Rounds for reps) EMOM 18 Fight gone bad style Min 1: Burpees over line Min 2: Box step ups* Min 3: V-ups* Min 4: Lunges* Min 5: Ring rows Min 6 : rest *RX+: Option for DB step ups and Lunges, GHD’s
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Announcements Anything left in the Lost and Found bin is now fair game! We’ll donate whatever is left next week. JP CrossFit – WOD Metcon (Weight) E2MOM for 5 sets 1 squat clean + 1 front squatBuild in weight across sets to heaviest complex Metcon (Time) For time 3-6-9-12 Front squats* Chest-to-bar pull-ups** *Rx: 185/155/125/105 **Rx+: Bar muscle ups 10 min cap!
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Announcements Anything left in the Lost and Found bin is now fair game! We’ll donate whatever is left next week. JP CrossFit – WOD Metcon (No Measure) E3MOM for 4 sets 3 bench presses @ 75-85% or a weight that feels hard around rep 2 Bench Press (For reference and recording ) Metcon (4 Rounds for reps) 4 rounds of 2:00 on/ 2:00 off 300/250m row AMRAP Push-ups* Rx+ Plyo push up
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