CrossFit SJU – Function/Performance

Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Kettlebell Offset Deadlift (@31×1; 4-6 ea x3. Rest 30sec

A2.

Back Rack Reverse Lunges (@2010; 6-8 ea x3. Rest 30sec)

A3.

Wall Deadbug (20-30 x3. Rest 90sec)

+

Metcon (Time)

4 Rounds @Increasing Effort

5 T2B/ 8 Hanging Knee Raises

12-15 KBS @53/35

8 Burpees

200m Run

Performance

A1.

Suitcase Deadlift (@30×0; 3-4 ea x3. Rest 45sec)

A2.

Barbell Back Rack Split Squats (@21×1; 6-8 ea x3. Rest 45sec)

A3.

Core Engaged Deadbug (10reps ea x3. Rest 90sec)

+

Metcon (Time)

3-4 Rounds @Increasing Effort

8 T2B

15 KBS @70/53

6 Burpees Over the Bell

300m Run