CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
10:00 Before Class
4RNFT
5/side Single Arm Kettlebell/Dumbbell Squat, light
100m Jog
5/side Single Arm Bent Over Row, light
0:45 Assault Bike
Function
A.
Front Squat (@22×1; 4 x 4; Rest 2:00 )
*Compare to last week; if possible, build slightly heavier
+
Metcon (AMRAP – Reps)
21:00AMRAP
6-8 Pull Ups
12 Wall Ball Shots, 20/14 @ 10’/9′
6-8 Pull Ups
16 Calorie Row
*Move with purpose
*Modify as needed
Cool Down + Stretch
Performance
A.
Front Squat (@2211; 4 x 4; Rest 2:00 )
*Use 75-80% of FS 1RM
*Athletes w/ BS 3RM of 270/155+
+
Metcon (AMRAP – Reps)
21:00AMRAP
6-8 Chest to Bar Pull Ups
10 Wall Ball Shots, 30/20 @ 10’/9′
6 Chest to Bar Pull Ups
16 Calorie Row
*Perfect mechanics
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