CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
5:00-10:00 Before Class
Hip Flow-https://youtu.be/6qnCHkJ8MgA
Function
A.
Metcon (No Measure)
2RNFT:
800m Run (both)
60 Air Squats (alt. every 15)
40 Slam Ball Toss (alt. every 10)
*While P1 works on squats, P2 does Wall Sit & vice versa
*While P1 tosses ball, P2 works on Pinch Grip Farmer’s Hold w/ Bumper Plates, 25/15
*Modify as needed
Accessory Work by Choice
4RNFT-
0:20-0:30 Tuck L-Sit Parallette Hold
8-12 GHD Hip Extension
Mobility Work
Yoga Flow-
https://youtu.be/D9q5WsMk4ro
Performance
A.
Metcon (No Measure)
2RNFT:
1k Run (both)
60 Jumping Air Squats (alt. every 15)
40 Slam Ball Toss, 30+/20+ (alt. every 10)
*While P1 works on squats, P2 does Goblet Wall Sit & vice versa
*While P1 tosses ball, P2 works on Pinch Grip Farmer’s Hold w/ Bumper Plates, 35/25
Accessory Work by Choice
4RNFT-
0:20-0:30 L-Sit on Parallettes
8-12 Weighted GHD Hip Extension, 25/15
Mobility Work
Yoga Flow-
https://youtu.be/D9q5WsMk4ro
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