CrossFit SJU – Function/Performance

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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