CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A.
Metcon (No Measure)
W4-6
EMOMx40:00 @ Increasing Effort
Min 1- 0:30 Assault Bike
Min 2- 0:30 Jump Rope
Min 3- 0:30 Row
Min 4- 15m/side Single Arm Farmer’s Walk
*Increase pace slightly every 2-3 rounds while being aerobic
*Modify as needed
*No Measure
Performance
A.
Metcon (No Measure)
W4-6
EMOMx40:00 @ Increasing Effort
Min 1- 0:30 Assault Bike
Min 2- 0:30 Double Unders
Min 3- 0:30 Row
Min 4- 15m/side Single Arm Farmer’s Walk, 70/53+
*Increase pace slightly every 2-3 rounds while being aerobic
*No Measure
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