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! () () 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...Read more

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! () () 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...Read more

JP CrossFit – WOD Handstand Walk Skill Work (No Measure) For athletes who are able to perform a handstand walk: Max distance handstand walk (if you have less than 20′ unbroken) Handstand walk turning practice Handstand walk plate obstacle course Backwards handstand walk For athletes without a handstand walk yet Box around-the-worlds (5 reps) 5×10 wall-facing shoulder taps 5×10 shoulder taps facing away from the wall 10 kick ups Coach/athlete assisted walks Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Dumbbell Hang Squat Cleans* 20′ Handstand Walk 12 Toes to Bar 20′ Handstand Walk *Rx: 60/50/40/35 Rx+: Minimum 10′ increments for Handstand WalkScale handstand walks to 3 wall walks or a scale that that takes about 1 minute.Read more

JP CrossFit – WOD Handstand Walk Skill Work (No Measure) For athletes who are able to perform a handstand walk: Max distance handstand walk (if you have less than 20′ unbroken) Handstand walk turning practice Handstand walk plate obstacle course Backwards handstand walk For athletes without a handstand walk yet Box around-the-worlds (5 reps) 5×10 wall-facing shoulder taps 5×10 shoulder taps facing away from the wall 10 kick ups Coach/athlete assisted walks Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Dumbbell Hang Squat Cleans* 20′ Handstand Walk 12 Toes to Bar 20′ Handstand Walk *Rx: 60/50/40/35 Rx+: Minimum 10′ increments for Handstand WalkScale handstand walks to 3 wall walks or a scale that that takes about 1 minute.Read more

JP CrossFit – WOD Handstand Walk Skill Work (No Measure) For athletes who are able to perform a handstand walk: Max distance handstand walk (if you have less than 20′ unbroken) Handstand walk turning practice Handstand walk plate obstacle course Backwards handstand walk For athletes without a handstand walk yet Box around-the-worlds (5 reps) 5×10 wall-facing shoulder taps 5×10 shoulder taps facing away from the wall 10 kick ups Coach/athlete assisted walks Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Dumbbell Hang Squat Cleans* 20′ Handstand Walk 12 Toes to Bar 20′ Handstand Walk *Rx: 60/50/40/35 Rx+: Minimum 10′ increments for Handstand WalkScale handstand walks to 3 wall walks or a scale that that takes about 1 minute.Read more