CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A.
Metcon (3 Rounds for reps)
SJU’s Team Series W1
5:00AMRAP
Synchro Box Jump (SD), 24″/20″
*Lock at top of box at same time
Rest 3:00
5:00AMRAP
Synchro Russian Kettlebell Swings, 70/53
*Both partner must be working at same time in order for reps to count
Rest 3:00
10:00AMRAP
50 Double Unders
12/side Alternating Goblet Lunges, 70/53
*Tunnel format P1 does 50 DU’s, P2 does 50 DU’s and so on
*Modify as needed
Cool Down + Stretch
Performance
A.
Metcon (3 Rounds for reps)
SJU’s Team Series W1
5:00AMRAP
Synchro Box Jump Over, 24″/20″
Rest 3:00
5:00AMRAP
Synchro Single Arm Dumbbell Power Clean, 50/35
*Alternating
Rest 3:00
10:00AMRAP
50 Double Unders
12/right Alternating Single Arm Front Rack Dumbbell Lunges, 50/35
12/left Alternating Single Arm Front Rack Dumbbell Lunges, 50/35
*Tunnel format P1 does 50 DU’s, P2 does 50 DU’s and so on
*Single Arm Dumbbell Power Clean: https://youtu.be/ukI1RDMkrWY
*Single Arm Front Rack Dumbbell Lunge: https://youtu.be/KOmGWo0bQa0
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