03/24/2020 WOD

JP CrossFit – WOD


Warm-up (No Measure)

General Mobility:

10x up-dog/plank to down dogs

10x Shoot throughs with arm circles

10x Squat with shoulder openers

General Warm Up:

2×10 of

Good mornings

weighted squats


strict presses

ground to overhead


Metcon (Time)

For time:

50 duffel bag ground to overhead

75 duffel bag deadlifts

100 duffel bag swings

75 sit ups

50 duffel bag squats

rx+ = duffel bag sit ups

duffel bag ohs
Even if you have a dumbbell or kettlebell, I’d encourage you to go for the loaded duffel bag. I would argue that the awkwardness of the oddly shaped and oddly weighted object is an important part of the challenge.

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