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
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