CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Barbell Prone Row (@20×2; 6-8 x 3; Rest 0:45)

A2.

Side Plank Rotation (8-12/side x 3; Rest 1:30)

+

Metcon (Time)

3RNDS:

20 Assault Bike Calories (Both)

40m Front Rack Kettlebell Lunges (alt. every 10m)

6 Rope Climbs, 15′ (partition as needed)

40m Front Rack Kettlebell Lunges (alt. every 10m)

200m Run (Both)
*Modify as needed

Performance

A1.

Axle Bar Prone Row (@11×2; 5-7 x 3; Rest 0:45 )

A2.

Weighted Side Plank Rotations (8/side x 3; Rest 1:30)

*Light load

+

Metcon (Time)

3RNDS:

30 Assault Bike Calories (Both)

40m Overhead Kettlebell Lunges (alt. every 10m)

8 Rope Climbs, 15′ (partition as needed)

40m Overhead Kettlebell Lunges (alt. every 10m)

300m Run (Both)