JP CrossFit – WOD Warm-up Warm-up (No Measure) General Warm Up: 400m/2:00 run Low lunge Hurdle Knee pulls Toe pulls Over and under the fence Leg swings Cossack AMRAP 3: 20 high knees 20 butt kickers 10 step ups 5 Good mornings Metcon Amy (AMRAP – Rounds and Reps) AMRAP 22: 400m run 21 deadlifts* […]

JP CrossFit – Olympic Weightlifting Strength Metcon (No Measure) E2MOM for five rounds: 1 hang clean high pull 2 hang power cleans 3 front squats 4 hang squat cleans Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 4 with a partner 4 hang power cleans* *RX: 95/65

JP CrossFit – WOD Warm-up Warm-up (No Measure) General Mobility: Foam roll Calf Quads Hips Thoracic Lat Puppy dog Shoulder openers Inch worm General Warm Up: Good morning Side lunges Stagger stanced deadlifts Step Back lunges Weighted squats Shoulder to overhead Thrusters 2 Rounds of (DB/KB) 4 clean and Jerks 4 snatches 4 burpees or […]

JP CrossFit – Olympic Weightlifting Strength Metcon (No Measure) E2MOM for five rounds: 1 hang clean high pull 2 hang power cleans 3 front squats 4 hang squat cleans Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 4 with a partner 4 hang power cleans* *RX: 95/65

JP CrossFit – WOD Warm-up Warm-up (No Measure) General Mobility Friskies Tricep Wrist stretch Pec stretch Inch worm Low lunge Hurdle Figure 4 Toe pulls General Warm up 20 High knees 20 Butt Kickers 20 Jumping Jacks 10 Deadlifts 10 Down dog push up 10 Air squats 10 Shoulder to overhead 10 Power cleans 10 […]