CrossFit SJU – Function/Performance

Warm-up

Coach’s Choice (No Measure)

Function

A.

* Skill Week 3

L-Sit (Accumulate 2 minutes)

B.

Metcon (No Measure)

10 minute EMOM

Minute 1 – 8/10 Dual Dumbbell Row (Legit @2011)

Minute 2 – 6/8 Parallete Push-Ups (Modify to Dumbbell Floor Press if needed)

Rest 5 minutes

Metcon (No Measure)

10 minute EMOM

Minute 1 – AMRAP Air Squats (Legit) in 30 seconds (Weighted if needed with KB)

Minute 2 – Wall Facing HS Hold x 30 seconds

Performance

A.

L-Sit (Accumulate 3 minutes)

B.

Metcon (No Measure)

10 minute AMRAP

Minute 1 – AMRAP Pull-Ups in 30 seconds

Minute 2 – AMRAP Push-Ups in 30 seconds

Rest 5 minutes

Metcon (No Measure)

10 minute EMOM

Minute 1 – AMRAP Pistols in 30 seconds

Minute 2 – Hand Stand Hold x 30 seconds (Wall)