09/01/2020 WOD

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

General Mobility:

Wrist stretch

Shoulder wall stretch

Tricep stretch

Pec/trap smash or Pec

Drinking birds

Toe Pulls

Fig 4

General Warm Up:

Lunge + Twist

Bear Crawl

Monkeys

Cartwheels

Backwards bear crawl

Monkeys

Weak side cartwheels

Shoulder taps

Air squats

Power cleans

Overhead squats

Metcon

Metcon (No Measure)

EMOM 4:

10 hang dumbbell squat snatches

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

10 jump lunges

10 jump squat

10 power cleans*

10′ handstand walk

*Rx = 95/65

Rx+ = 135/95

()

Leave a comment

Your email address will not be published. Required fields are marked *