CrossFit SJU – Function/Performance
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
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