CrossFit SJU – CrossFit
Warm-up
Coach’s Choice (No Measure)
A1.
Weighted Pull-ups (@2010; 3-4 x 4; Rest 45 seconds)
Week 7
Without Wtd Pull-Ups perform:
Strict Pull-Ups @2011; 4-6 x 4 or 2.2.2. x 4; Rest 90 seconds.
Without Strict Pull-Ups perform:
Assisted Pull-Ups @21A2; 4-6 x 4; Rest 90 seconds.
A2.
Back Rack Lunge (20 steps x 4; Rest 90 seconds)
B.
Metcon (3 Rounds for time)
@ Increasing Aerobic Effort (Sustain)
250m / 300m Row
15 Burpees Rx+ (Over Erg)
Rest 2min
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