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 Around the world Plank 5 second Down Dog Hovers Metcon (No Measure) EMOM 4: 5 L-sit raises Max L-sit hold Metcon (Time) For time: 150 double unders 80 sit ups 50 lunges 30 handstand push ups 50 lunges 80 sit ups 150 double unders 21 min time cap!Compare to 6/25/20. ()Read more