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
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