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)
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