09/08/2020 WOD

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

General Mobility

200m run

Inch worms

Thread the needle

Bridges with arm circles

Shoulder openers

Air squats

Sotts press

Overhead squats

General Warm up

3 rounds of

10 high knees

10 butt kickers

5 squat therapy attempts

5 push ups

Gymnastics

Metcon (No Measure)

1 attempt each:

Max hollow body hold

Max unbroken hollow body rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

:45 hollow hold

16 push ups

10 overhead squats*

200m run

*Rx = 95/65, 7 reps

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09/07/2020 Labor Day Community

JP CrossFit – Community

Warm-up

Warm-up (No Measure)

General Warm up

300m run

Low lunge

Ankle stretch

Hurdle

Samson stretch

Cossack

Shoulder openers

2 rounds of

10 Squats

10 Presses

10 Lunges

10 Up downs

3 rounds of

1 hang Clean

1 jerk

2 thrusters

Metcon

Metcon (AMRAP – Rounds)

Every 2:00, 10 rounds:

8 dumbbell hang clean

8 dumbbell thrusters

8 burpees

rx+ = 10 reps
Score is number of rounds you successfully complete in the 2:00 window. Max score is 10.