CrossFit SJU – Function/Performance
Warm-up
Coach’s Choice (No Measure)
A1.
Back Squat (@30X1; 4-5 x 4; Rest 45 seconds)
* Heavier than last week.
A2.
Dumbbell or Kettlebell Row (@2112; 8 ea side x 4; Rest 90 seconds)
+
Metcon (Time)
For time
30-20-10 reps
Calorie Row
Wall Ball Shots
* 30 AbMat Sit-Ups btw ea set.
Performance
A1.
Back Squat (@3021; 5,5,5,5; Rest 45 seconds)
* Tempo!
A2.
Ring Pull-Ups (Strict @2112; 2.2.2 x 4; Rest 90 seconds)
+
Metcon (Time)
40-30-20-10
Calorie Row
WBS (20#/14#)
Double Unders
* 20 minute Time Cap
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