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

Cool Down + Stretch