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