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

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