CrossFit SJU – Function/Performance

Warm-up

Coach’s Choice (No Measure)

Function

A1.

Back Squat (@30X1; 8-10 x 3; Rest 30 seconds)

* Use 60% of less.

A2.

Dumbbell or Kettlebell Row (@2012; 6-8 ea side x 3; Rest 30 seconds)

A3.

Russian Twist (20-30 x 3; Rest 90 seconds)

+

Metcon (5 Rounds for time)

5 Rounds (Same Splits)

8/10 AirBike Calories

20 Lunges

4/6 HR Push-Ups

Performance

A1.

Back Squat (@30X1; 6-8 x 3; Rest 45 seconds)

* Use 65%

A2.

Dumbbell 3 Point Row (@2012; 6-8 ea side x 3; Rest 45 seconds)

A3.

Half Kneeling Low to High Chop (@2010; 8-10 ea side x 3; Rest 90 seconds)

Video demo:

https://youtu.be/zuc2ICvCBvs

+

Metcon (5 Rounds for time)

5 Rounds (Same Splits)

12/15 AirBike Calories

20 Lunges

8/10 HR Push-ups