CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

+ Dynamic Stretches

Function

A.

Metcon (Time)

For Time:

“Function Diane”

21-15-9

Deadlift, 185/135 (alt. every 3)

Push-Ups (partition as needed

800m Run (both)

“Annie 2.0”

21-18-15-12-9-6-3

Toes to Bar / Hanging Knee Raises (partition as needed)

Box Jump (SD), 24″/20 (alt. every 3)

800m Run (both)
*Modify as needed

Performance

A.

Metcon (Time)

For Time:

Diane

21-15-9

Deadlift, 225/155 (alt. every 3)

Handstand Push-Ups (partition as needed

1k Run (both)

“Annie 2.0+”

21-18-15-12-9-6-3

Knee to Elbow (partition as needed)

Box Jump Over, 24″/20 (alt. every 3)

1k Run (both)
*Athletes w/ DL 3RM 320/245 & Handstand Push-Ups only

Cool Down + Stretch

https://youtu.be/D9q5WsMk4ro