CrossFit SJU – Function/Performance

View Public Whiteboard

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

.

.

.

OPEN 18.5 Scaled (AMRAP – Reps)

7:00AMRAP

Ascending Ladder of 3’s

3 Thrusters 65/45

3 Jumping Pull-Up

.

.

.