CrossFit SJU – Function/Performance
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
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