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03/21/2020 Community

By Logan | In WOD | on March 20, 2020

JP CrossFit – Community

Warm-up

Warm-up (No Measure)

General WU:

Big three flow: 4x

Low lunge+

hurdle stretch+

hip stretch

:30 wall friskies

:30 pec stretches (walls)

:30 forearm stretch (wall)

Specific WU:

3×6 of

backpack/object good morning

air squats

lunges

back pack swings

Metcon

Metcon (Time)

For time:

50 air squats

40 situps

30 lunges

20 kettlebell swings

10 thrusters

20 kettlebell swings

30 lunges

40 situps

50 air squats

Between each movement, 10 burpees
Equipment:

– abmat, or a large folded towel

– something to swing, a kettlebell or dumbbell if you have one. If not, use your weighted backpack for the swings and thrusters.

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