CrossFit SJU – CrossFit

Warm-up

Coach’s Choice (No Measure)

A1.

Bench Press (Close Grip @20X1; 5,5,5,5; Rest 60 seconds )

A2.

Strict L-Pull-Ups (@21X1; 4-6 x 4; Rest 90 seconds)

* Week 1:

Without L Pull-Ups perform:

Strict Pull-Ups @2011; 4-6 x 4 or 1.1.1.1 x 4; Rest 90 seconds.

Without Strict Pull-Ups perform:

Assisted Pull-Ups @21A2; 4-6 x 4 or Ring Rows @2012; 6-9 x 4; Rest 90 seconds

B.

Metcon (Time)

3 Rounds

500m Row

35 AbMat Sit-Ups

35-45 Double Unders

15 Burpees