CrossFit SJU – Function/Performance
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)
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