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NEWS

03/23/2020 WOD

By Logan | In WOD | on March 22, 2020

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

General Mobility

1:00 bottom of squat mobilization

:30 Ankle stretch on floor or box

:30 box prayer stretch

General Warm Up

Squat shoulder openers + 10 air squats

Low lunge + 10 lunges

10 x gecko in place

5 x Inchworm + 1 push up

20 mountain climbers

10 star jumps

Strength

Metcon (No Measure)

Tempo squats

4×2

10 second descent

15 second hold

10 second ascent

Load yourselves as you’re able. A backpack full of books would be a great option.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 presses

12 squat cleans

9 dips
Press can be a strict press or push press, depending on how big/heavy your weight is. Small/light = shoulder press. Big/heavy = push press.

For the dips, ideally you’ll find two chairs that are the same height, and treat them like ring dips/box dips in the gym.

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