CrossFit SJU – Function/Performance

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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

Cool Down + Stretch