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NEWS

05/20/2020 WOD

By Logan | In WOD | on May 19, 2020

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

General Mobility

Friskies

Tricep stretch

Pec stretch

Archer stretch

Low lunge

Ankle stretch

Hurdle stretch

Pigeon

Thoracic rotations

General Warm up

2 rounds of :

4 Squat Therapy attempts

8 Bridges

15 Wall Deadbugs

Weightlifting

Metcon (AMRAP – Reps)

EMOM 7:

x pause strict press

x = number of your choice, but in order to click Rx you must successfully hit that same number every round. You can’t increase mid-workout. Choose wisely!
2 sec pause at the top of each rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

50 mountain climbers

50 plank up downs

50 step farmer’s carry

— every 2 minutes, 8 overhead squats* —

*If dumbbell or kettlebell, 4 per side.

If pvc/broom, do 16 reps.

If barbell, Rx = 95/65
Continue the AMRAP where you left off after completing your squats.

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