CrossFit SJU – Function/Performance
Warm-Up
Hip Flow: http://youtu.be/6qnCHkJ8MgA
3:00 Front Rack Mobility
4RNFT
2/side Turkish Get Up, light/moderate
15m Bear Crawl (Low)
10 Bird Dog (10/side)
Then,
Thruster
Build to a moderate/tough single in 6:00
2RNFT
5 Thrusters, moderate/game weigth
5 Chest to Bar Pull-Up / Jumping Pull-Up
Work/Rest Ratio 1:1
OPEN 18.5 (AMRAP – Reps)
7:00AMRAP
Ascending Ladder of 3’s
3 Thrusters, 95/65
3 Chest to Bar Pull-Up
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OPEN 18.5 Scaled (AMRAP – Reps)
7:00AMRAP
Ascending Ladder of 3’s
3 Thrusters 65/45
3 Jumping Pull-Up
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