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03/26/2020 WOD

By Logan | In WOD | on March 25, 2020

JP CrossFit – WOD


Warm-up (No Measure)

General mobility

1x 20-30 seconds of

Wall friskies

Wrist stretch

Pec stretch

Arm circles

Arm flappies

Monkey arms

Cossac squats

Toe pulls

Drinking birds

Knee to chest

General WU:

X10 Lateral step ups/lateral lunges

X10 Forward facing step ups/lunges

X10 Deadlifts

X5 Down dog push ups

X10 Lateral back pack burpees

X10 Forward facing step ups

X10 Ground to overhead

X 1 hspu/workout progression


Metcon (No Measure)

4 x 2 tempo strict handstand push-ups

or pike push-ups

5 sec hold

5 sec descent

explosive ascent

– or –

4 sets

20 sec plank hold

20 sec pike hold
For the pike hold, put your feet up on a chair or couch and try to get your hips as close to stacked over your shoulders and hands as possible.


Metcon (AMRAP – Rounds and Reps)


20 lateral backpack burpees

16 couch step ups

12 ground to overhead

8 front rack lunges

4 strict handstand push ups
Regular burpees are fine if you don’t have the space to jump laterally over your object.

Scale the strict hspu to our normally scaled plank push ups. You can do a kipping hspu if you think you can do so safely (ie. in your garage, outside against the house. not in your house. as much as I would enjoy us being featured again on @makewodsgreatagain….)

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