CrossFit SJU – Function/Performance
Function
Warm-Up
Coach’s Choice (No Measure)
A.
Metcon (No Measure)
Assault Bike
MAP Week 1-6
0:30 @ 80%
0:30 Rest/Easy Spin
x 10
*Stick to RPM on every set, don’t increase nor decrease
+
Metcon (No Measure)
20:00AMRAP @ Easy Effort
Skill Week 4-4
8-10 Assault Bike Calories
3-5 Kipping Handstand Push-Up/Pike Push-Ups or 4-6 Negative Handstand Push-Up/Wall Walks
0:25-0:40 Feet Elevated FLR Plank
25m Bottoms Up Kettlebell Carry, light
10-12 GHD Hip Extension @20×1
*Modify as needed
Performance
A.
Metcon (No Measure)
MAP Week 1-6
0:30 @ 80%
0:30 Rest/Easy Spin
x 10
*Stick to RPM on every set, don’t increase nor decrease
+
Metcon (No Measure)
Skill Week 4-4
8-12 Assault Bike Calories
AMDAP Handstand Walk or 6-8 Handstand Againts Wall Shoulder/Hip Touches
8-12 Ring Body Saw
25m Overhead Bottoms Up Kettlebell Carry, light
8-10 Weighted GHD Hip Extension @20×1
*Make sure to have a spotter while attempting HSW
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