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)