CrossFit SJU – Function/Performance

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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

Cool Down + Stretch