JP CrossFit – WOD
Warm-up
Warm-up (No Measure)
General Mobility
Pec stretch
Friskies
Wrist Stretch
Around the world
Pass through
Staff Stretch
External Rotation
Behind the Back Archer
General Warm Up:
2 rounds of
10 Plank to down dog transitions
10 Hip bridges
10 Shoulder openers
2 rounds of
4 Deadlift
4 Hang power cleans
4 Front Squats
4 Push Presses
4 Clusters
Metcon
Metcon (AMRAP – Reps)
3 rounds
AMRAP 1:
1 wall walk
10 shoulder taps
— 1 min rest —
Metcon
Metcon (Time)
For time:
21-15-9
Clusters*
Dips
*Rx = 95/65