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NEWS

03/20/2020 WOD

By Logan | In WOD | on March 19, 2020

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

30 Arm Circles

30 Arm flappies

30 monkey arms

20 toe pulls

10 dipping birds

10 squats

10 lunges

10 funky push ups (change hand and arm position for each one)

Strength

Metcon (No Measure)

For quality:

3×10 of each:

Bent over rows

Tricep extensions

Bicep curls

Followed by 1 set to failure
3×10 is the default, but depending on the weight of the object you choose, feel free to increase or decrease the sets and reps as appropriate. Each set should feel challenging by the time you get to the last 2 or 3 reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

4 burpees

4 odd-object overhead squats

25 double unders
Bonus points for creativity on the overhead squats. As you well know, the object doesn’t have to be very heavy to be challenging.

If you don’t have a jump rope or the means to do double unders, replace with penguin hops or jumping jacks.

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