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NEWS

05/19/2020 WOD

By Logan | In WOD | on May 18, 2020

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

General Mobility

10 Up dog to down dog transitions

:30 Side child’s pose/per side

:30 Puppy dog

10 Low lunge to hurdle transitions

10 Cossacks

General Warm up

2 rounds of:

1 Around the world breathing

6 Straddle Leg lifts

6 Lunges

6 swings

6 snatches

6 pull ups

Gymnastics

Metcon (AMRAP – Reps)

With a 3:00 clock:

AMRAP 10-sec L-sit holds
Consider a successful 10 sec L-sit one rep. Accumulate as many reps as you can in 3 minutes.

Metcon

Metcon (Time)

4 rounds:

8 v-ups

12 pull ups

16 snatches

20 weighted lunges

24 swings

16 min time cap!

Metcon

Warm-up (No Measure)

Sorry, forgot to post these yesterday.

Metcon (Time)

Murph Prep #3

For time:

1 mile run

7 rounds Cindy

800m run

7 rounds Cindy

1 mile run

Rx+ = weight vest

Metcon (Time)

Murph Prep #4

For time:

400m run

3 rounds

400m run

3 rounds

400m run

3 rounds

400m run

1 round:

5 pull ups

5 push ups

15 air squats

5 push ups
compare to 5/17/19

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