7/27/2020 WOD

JP CrossFit – WOD

Warm-up

: Warm-up (No Measure)

General Mobility:

Foam roll/Lacrosse Ball

Bottom of feet

Calf

Quad

Hip

Thoracic

Lat

Lunge + Twist

Shoulder Openers

Inch Worms

Knee Pulls

Toe pulls

Interlaced Forward fold

General Warm up

AMRAP 3

10 Deadlifts

8 Step Back Lunges

6 Side Step lunges

4 Shoulder to Overhead

Metcon

Metcon (4 Rounds for reps)

4 rounds:

With a 3:00 clock:

18 weighted step ups

18 burpees

AMRAP clean and jerks*

— rest 1 minute —

*Rx = 115/80
Step ups and burpees together should take 2:00-2:15, leaving you :45-1:00 for clean and jerks. Do unweighted step ups or scale the volume of burpees to remain within this general time frame.

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