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NEWS

03/17/2020 WOD

By Logan | In WOD | on March 16, 2020

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

General Warm Up

1X10 of :

Low lunge, dipping birds, frankensteins, inch worms, squat rotations/shoulder openers

Muscle Priming Warm-up

2×10

Bird dogs

Single legged glute bridges 5/5

squat press outs (hold bottom of squat and press object overhead)

Strength

Metcon (Weight)

5×3 tempo backpack squats:

5 second descent

10 second hold

5 second ascent

immediately into next rep

– take a backpack and fill it with dirty laundry, maybe some books or magazines you won’t mind beating up a bit. Or maybe your partner or kids would enjoy being your barbell! Depending on what/who you choose, you can hold your weight in your front or back rack, or maybe even overhead!

– 5×3 is 5 sets of 3 reps.

Metcon

Metcon (Time)

Grab your backpack and make it as heavy as you like!

For time:

10-9-8-7-6-5-4-3-2-1

Backpack Russian twists

Backpack squat cleans

Backpack lunges

Backpack thrusters
Put in the notes the approx. weight and contents of your bag!

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