09/03/2020 WOD

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 rounds:

20 swings

10 burpees

AMRAP dumbbell snatches

— 2 min rest —

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09/02/2020 WOD

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

12 thrusters*

10 burpee tuck jumps

12 thrusters

14 v-ups

16 front squats

18 deadlifts

20 handstand push ups

*Rx = 95/65
15 minute time cap!

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09/01/2020 WOD

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 Measure)

EMOM 4:

10 hang dumbbell squat snatches

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

10 jump lunges

10 jump squat

10 power cleans*

10′ handstand walk

*Rx = 95/65

Rx+ = 135/95

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