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NEWS

03/18/2020 WOD

By Logan | In WOD | on March 17, 2020

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

General WU:

1x:30sec per limb

Foam roll/lacrosse ball/Wine bottle /nalgene roll

Calves, Quads (inner + outer), Lats + upper back (but not with the wine bottle!)

1x 10:

Low lunge, Pigeon, Runners stretch

Muscle Priming:

3 rounds of

:15 sec Banded/towel pull apart hold

:15 sec max wall push (walk up to a wall, brace, and push as hard as you can without moving)

:15 sec max door jam pull (walk up to door jam, grab one side with one hand and pull hard)

:45 sec squat hold (can use an object to counterbalance you, or a door jam)

Strength

Metcon (No Measure)

5×3 tempo push ups

5 sec plank hold

5 sec descent

5 sec hover hold

explosive ascent
Consider using a metronome to keep yourself honest and accurate. Google has an easy in-browser metronome if you search for it.

Bonus points if you wear your backpack from yesterday!

Metcon

Metcon (Time)

For time:

50 front step lunges

50 mountain climbers

50 sit ups

50 back step lunges

50′ bear crawl

50 hollow rocks

50 seated presses
Lunges can be weighted or unweighted.

Measurement for the bear crawl will be approximate of course. Just do your best to estimate. I just enjoy to image of you all bear crawling around your kitchens.

Perform the presses with dumbbells or kettlebells if you have them. If not, get creative and find something you can press from a seated position at least 10 reps in a row. Ideally you’ll have two objects and can press with both arms at the same time. If you only have one appropriate object, perform 30 presses per side, alternating as you see fit.

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