CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Strict Dips (@3010; 3-5 or 2.1.1.1 x 4; Rest 0:30)

*Modify as needed

A2.

Pull-ups (4-6 x 4; Rest 1:30)

*Kipping/Butterfly

*Modify as needed

+

Metcon (AMRAP – Reps)

10:00AMRAP

8-10 Wall Ball Shots, 20/14 @10’/9′

8-10 Push Ups

10/8 Assault Bike Calories
*Modify as needed

Performance

A1.

Weighted Dips (@30×1; 2-4 x 4; Rest 0:30)

A2.

Chest-To-Bar Pull-ups (4-6 x 4; Rest 1:30)

*Kipping/Butterfly

*Perfect mechanics

+

Metcon (AMRAP – Reps)

10:00AMRAP

6-8 Deficit Push-Ups

10-12 Wall Ball Shots, 20/14 @ 10’/9′

12/10 Assault Bike Calories