JP CrossFit – WOD Warm-up Warm-up (No Measure) AMRAP 10: — 250m row or 200m run or 20 cals on bike — 10 hollow body rocks — 10 Supermans — 10 banded pass throughs — 10 banded pull aparts — 10 Cossack squats — 25′ bear crawl — stiff legs! — 25′ Samson stretch — […]

JP CrossFit – WOD Warm-up Warm-up (No Measure) AMRAP 10: — 250m row — 10 hollow body rocks — 10 banded pass throughs — 10 banded pull aparts — 10 banded face pulls — 10 good mornings (empty bar) — 10 behind the neck snatch grip push press — 10 toe pulls — 10 Samson […]

JP CrossFit – Fundamentals Warm-up JP CrossFit Daily Warm-up (No Measure) Always focus on Quality first! 500m Row or 400m Run 10 Pullups 10 Pushups 10 Situps 10 Squat Therapy 3 Minutes Skill Work (Athlete’s Choice) Coach’s Choice of additional specific warm-up Gymnastics Toes-To-Bar Metcon Metcon (Time) 4 Rounds 10 Dips 10 Toes to Bar […]

JP CrossFit – WOD Warm-up Warm-up (No Measure) AMRAP 10: — 200m run — 10 v-ups — 10 Supermans — 10 inchworms — 10 drinking birds — 10 Cossack squats — 10 wrist circles in quadruped — 10 squat therapy — 10 breath handstand hold — 10 sit-ups Weightlifting Front Squat (2 rep max) Metcon […]

JP CrossFit – Endurance Metcon 200m Run (Time) Max Effort 200m Run3-4x 200m run, rest at least 1 minute between runs. Metcon Metcon (AMRAP – Reps) 8 Minute EMOM 100m dash, AMRAP Burpees in remaining time