CrossFit SJU – CrossFit
Warm-up
Coach’s Choice (No Measure)
A1.
Front Rack Lunge (10-12 steps x 3; Rest 45 seconds )
* Control each step.
A2.
Side Plank Rotation (6-8 ea arm x 3; Rest 90 seconds)
* Unweighted or weighted if neccesary.
* Modify to Side Plank 20-30 seconds ea side if needed.
+
Metcon (Time)
In Teams of 2
10 Rounds
8 / 10 Toes to Bar
8 / 10 Front Squats (115#/75#) Rx+ (135#/85#)
6 / 8 AB Calories
* P1 performs 1 Round / P2 Rest (Alternate after each round)
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