CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Metcon (No Measure)

35:00 Running Clock

0:00-10:00

10:00AMRAP

5 Pull-Ups

10 Push-Ups

20 Double Unders / 40 Singles

P1 Works, P2 Rest

10:00-12:00

Rest

12:00-14:00

0:20 Hollow Rocks / Bent Hollow Rocks

0:10 Rest

x 4

P1 does odd sets, P2 even sets

14:00-16:00

Rest

16:00-20:00

600m Run (Both)

20:00-25:00

Rest

25:00-35:00

EMOMx10:00

Min 1- 0:50 Kettlebell Swings, 53/35 (P1)

Min 2- 0:50 Kettlebell Swings, 53/35 (P2)

Min 3- 0:50 Burpees (P1)

Min 4- 0:50 Burpees (P2)
*Modify as needed

Performance

A.

Metcon (No Measure)

35:00 Running Clock

0:00-10:00

10:00AMRAP

5 Chest to Bar Pull Up

10 Deficit Push-Up

20 Double Unders

P1 Works, P2 Rest

or

10:00AMRAP

3-5 Ring/Bar Muscle Ups

20 Double Unders

P1 Works, P2 Rest

10:00-12:00

Rest

12:00-14:00

0:20 V-Ups

0:10 Rest

x 4

P1 does odd sets, P2 even sets

14:00-16:00

Rest

16:00-20:00

800m Run (Both)

20:00-25:00

Rest

25:00-35:00

EMOMx10:00

Min 1- 0:50 Kettlebell Swings, 70/53 (P1)

Min 2- 0:50 Kettlebell Swings, 70/53 (P2)

Min 3- 0:50 Burpees (P1)

Min 4- 0:50 Burpees (P2)