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NEWS

05/13/2020 WOD

By Logan | In WOD | on May 12, 2020

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

General Mobility

10 seconds or less on each movement

Tricep

Low lunge

Hurdle

Samson stretch

Arm circles

Arm flappies

Monkey arms

Airplanes

General Warm-up

2×2 reps (per side) 10 second contraction

Single leg isometric wall hold

Isometric push/pull

Isometric external rotation

Isometric row hold

2×5

push ups

jump squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Death By:

Push ups

Jump squats
Death by is an EMOM that starts with 1 rep during the 1st minute, 2 reps during the 2nd minute, 3 during the 3rd etc.

Today there are two movements, so the first minute will be 1 push up, 1 jump squat, 2nd minute is 2 of each, etc.

Keep adding reps every minute until you can’t complete the required work within the minute.

Scale so that you expect to finish at least 10 rounds, by raising your hands for your push ups or perhaps only adding a push up every other round.

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