CrossFit SJU – Function/Performance

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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