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
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