JP CrossFit – WOD

Weightlifting

Front Squat (5×5)

Metcon

:30 Bike Test (AMRAP – Reps)

30 seconds on the Assault or the Rogue bike

Afterbash

Metcon (No Measure)

Accumulate:

2:00 pigeon

1:00 up dog

1:00 handstand hold

And foam roll your glutes and your quads y’all.