CrossFit SJU – CrossFit
Warm-up
(No Measure)
400m Run
500m Row
+ Dynamic Stretch
A.
Thruster (5,5,5,5; Rest 90 sec.)
* Build each set maintaining good form.
B1.
Dumbbell or Kettlebell Row (Single Arm @2111; 8-10 x 3; Rest 45 sec.)
B2.
Strict Dips (@20X1; 8-10 x 3; Rest 1 min.)
C.
Metcon (Time)
50-40-30-20-10 Lunges
10-10-10-10-10 Hand Release Push-Ups
* 16 minute Time Cap
Rx+:
20-20-20-20-20 Barbell Front Rack Lunges (75#/55#)
10-10-10-10-10 Hand Release Push-Ups
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