CrossFit SJU – Function/Performance
Warm-up
Coach’s Choice (No Measure)
10:00 Before Class
3:00 Assault Bike / Foam Roller
3-4RNFT
5/side Quadruped Hip Extension
5/side Fire Hydrant
5/side Single Leg Glute Bridge
15m/side Single Arm Overhead Carry
Function
A.
CrossFit Games Open 15.5 Scaled (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
*Modify as needed
Cool Down + Stretch
Performance
A.
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
*Time Cap 20:00
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