09/09/2020 WOD

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

General Mobility

Foam roll

Calf

Quads

Hips

Thoracic

Lats

Puppy dog

Bridges with arm circles

Hands down hips ups

General Warm up

AMRAP 4

10 Glute bridges

10 fire hydrants

30 second squat hold

Metcon

Metcon (Time)

For time:

40-30-20

Air squats

Twists

— rest 2 minutes —

30-20-10

Front squats*

V-ups

*Rx = 95/65

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