CrossFit SJU – Function/Performance

Warm-up

Coach’s Choice (No Measure)

Function

A.

10-12 minutes Skill Work

Kipping Pull Up

Kipping Chest to Bar

* Practice and modify as needed.

+

Metcon (AMRAP – Rounds)

16 minute AMRAP

200m Run

5 Dumbbell Burpee (50#/35#)

6/8 Ring Dips / Matador Dips or 8/10 Parallete Dips

P1: Runs

P2: Performs Couplet

Performance

A.

10-12 minutes Skill Work

Beat Swings on Bar

Beats Swings on Ring

Hips to Ring

Russian Dips

Jumping Bar Muscle Up

Negative Muscle Up

+

Metcon (AMRAP – Rounds)

16 minute AMRAP

300m Run

8 Dumbbell Burpee (50#/35#)

2/5 Ring / Bar MU or 6-8 Ring Dips

P1 – Run

P2 – Performs Couplet