CrossFit SJU – Function/Performance
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
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