CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A.
Back Squat (Build to a moderate/tough set of 3 @3311 in 16:00 )
*Note weight
+
Metcon (Time)
3RNDS
15/12 Calorie Row @ 1k Pace
8/side Reverse Lunges, 50/35
0:30 Hollow Rocks / Bent Hollow Rocks
*Modify as needed
Performance
A.
Back Squat (Build to a tough set of 3 @2311 in 16:00)
*Tough NOT MAX!
*Note weight
+
Metcon (Time)
For Time:
24/21 Calorie Row @ 1k Pace
4-6/side Single Leg Squats
0:30 Weighted Hollow Rocks
18/15 Calorie Row @ 1k Pace
4-6/side Single Leg Squats
0:30 Weighted Hollow Rocks
12/9 Calorie row @ 1k Pace
4-6/side Single Leg Squats
0:30 Weighted Hollow Rocks
*Use bumper plate for Hollow Rocks
Leave a reply