CrossFit SJU – Function/Performance
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
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