JP CrossFit – WOD
Warm-up
Warm-up (No Measure)
General Mobility
Foam roll
Calf
quads
Hips
Thoracic
Lats
Puppy dog
Wrist stretch
General Warm up
AMRAP 3:
2 Down dog push ups
4 up downs
6 Air squats
8 Deadlifts
Metcon
Metcon (Time)
For time:
20 handstand push ups
18 deadlifts*
16 front squats*
14 v-ups
12 thrusters*
10 burpee tuck jumps
12 thrusters
14 v-ups
16 front squats
18 deadlifts
20 handstand push ups
*Rx = 95/65
15 minute time cap!