Author Archives: Logan

JP CrossFit – WOD Metcon Warm-up (No Measure) General Mobility Foam roll Quads Thoracic Lats Pec stretch Pigeon Low lunge Hurdle Inch worm General Warm up 2 rounds of 20 Banded pull aparts 20 Bent over rows 20 Side lunges AMRAP 1 Burpee pull ups Warm-up Metcon (Time) For time: 30 rounds: 1 pull up […]

JP CrossFit – WOD Warm-up Warm-up (No Measure) General Mobility Inch worms Hurdle stretch Drinking birds Toe pulls Cossacks General Warm up 14 Good mornings 14 Air squats 14 Deadlifts 14 Swings 14 High pulls 14 Snatches –3 up downs between each movement– Metcon Metcon (5 Rounds for reps) With a 2 minute clock, 5 […]

JP CrossFit – WOD Warm-up Warm-up (No Measure) General Mobility Foam roll Calf quads Hips Thoracic Lats Puppy dog Wrist stretch General Warm up AMRAP 3: 2 Down dog push ups 4 up downs 6 Air squats 8 Deadlifts Metcon Metcon (Time) For time: 20 handstand push ups 18 deadlifts* 16 front squats* 14 v-ups […]

JP CrossFit – Olympic Weightlifting Weightlifting Muscle Clean (TnG 5 x 5!) explosive hip drive, fastest elbows you’ve ever seen. Weightlifting Metcon (Weight) EMOM 10: 2 squat cleans

JP CrossFit – WOD Warm-up Warm-up (No Measure) General Mobility: Wrist stretch Shoulder wall stretch Tricep stretch Pec/trap smash or Pec Drinking birds Toe Pulls Fig 4 General Warm Up: Lunge + Twist Bear Crawl Monkeys Cartwheels Backwards bear crawl Monkeys Weak side cartwheels Shoulder taps Air squats Power cleans Overhead squats Metcon Metcon (No […]