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

Cool Down