JP CrossFit – WOD
Metcon
Warm-up (No Measure)
General Mobility
Foam roll
Quads
Thoracic
Lats
Pec stretch
Pigeon
Low lunge
Hurdle
Inch worm
General Warm up
2 rounds of
20 Banded pull aparts
20 Bent over rows
20 Side lunges
AMRAP 1
Burpee pull ups
Warm-up
Metcon (Time)
For time:
30 rounds:
1 pull up
3 push ups
6 air squats