CrossFit SJU – Function/Performance
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)
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