CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Metcon (No Measure)

40:00AMRAP @ MAP 10 (1:00:00 Pace)

400m Run

30m Walking Lunges

0:20-0:30 Sorenson Hold

4-5/side Kettlebell Windmills, moderate load

10 Bent Over DB Reverse Fly @1010

15m Bear Crawl
*Modify as needed

Performance

A.

Metcon (No Measure)

40:00 @ MAP 10 (1:00:00 Pace)

600m Run

30m Bumper Plate OH Walking Lunges, 25/15

8 GHD Back Extensions @2121

3/side Turkish Get-Ups, moderate load

6-8 Reverse Ring Fly @2020

15m Weighted Bear Crawl

No Measure.

Cool Down + Stretch

* Video: https://youtu.be/D9q5WsMk4ro