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NEWS

06/24/2020 WOD

By Logan | In WOD | on June 23, 2020

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

General Mobility:

Foam roll

Quads

Upper back

Thread the needle

Twisted cross

Low lunge

Hurdle

Samson stretch

Shoulder openers

General Warm up:

2 rounds

10 mountain climbers

10 Hip bridges

10 fire hydrants

10 bird dogs

10 air squats

Strength

Metcon (No Measure)

Tempo weighted squats!

EMOM 10:

Odd: 5 sec descent

15 sec hold

explosive ascent

10 sec rest between reps

Even: rest

Metcon

Metcon (Time)

For time:

80 mountain climbers cash in

6 rounds:

10 v-ups

14 dumbbell snatches

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