CrossFit SJU – CrossFit
Warm-up
(No Measure)
250m Row
10 Goblet Squats
15 Russian Swings
x 2
+
Dynamic Stretch
A1.
Front Squat (@20X1; 5,4,3,3; Rest 90 seconds)
* 5 @70% 4 @75% 3 @80% 3 @85%.
A2.
Strict Pull-Ups (@2111; 3-5 x 4; Rest 90 seconds)
* Athletes without Strict Pull-Ups perform:
Jumping Pull-Ups @2112; 2-4 x 4
B.
Metcon (4 Rounds for reps)
4 Sets @80% effort
30 seconds Wall Ball Shots
30 seconds Rest / Walk
30 seconds Push-Up
30 seconds Rest / Walk
30 seconds Double Unders / Single Unders
1 minute Rest / Walk
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