CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Metcon (No Measure)

40:00AMRAP @ Easy Effort

400m Run

6-8/side Seated Single Leg Squat @40×0

0:30-0:45 Sorenson Hold

2-3 Wall Walks + 0:10 Wall Facing Handstand Hold

10-12 Band Pull Aparts

0:30-0:45 Quadruped Plank
*Modify as needed

*No Measure

Performance

A.

Metcon (No Measure)

40:00AMRAP @ MAP 10 Pace

600m Run

5-7/side Airborne Lunges @3011

8-10 GHD Hip Extensions @30×3

3 Wall Walks + 3/side Wall Facing Shoulder Taps

8-10 Prone Incline Cuban Rotation

0:25-0:40 Weighted Quadruped Plank
*No Measure