CrossFit Fresno – CrossFit
Warm-up (No Measure)
Heart Rate Elevation + Dynamic Stretching + Movement Preparation
A1: Front Squat (1RM)
Build to 1RM in 12-15 min
Rest a few minutes before A2.
F: Build to a heavy 3 reps at 30×1 tempo
P/S: As Rx – Go for it!
A2: Front Squat (Max Reps)
Find max reps unbroken at 85% of max – 1 attempt.
B: Metcon (AMRAP – Reps)
5 min AMRAP
Strict Pull Ups
Total reps unbroken (record in notes)
Total reps cumulative
F: Ring Rows; 1010 tempo
P: Strict Pull-Ups or Ring Rows
S: Strict CtB Pull-Ups
Choose between C1 or C2 for a Rowing Test.
C1: Metcon (4 Rounds for calories)
4 sets; 30 sec on/30 sec off for cal.
Using C2 scoring system – Rest on rower!
Score each interval.
C2: 500m Row (Time)
Max Effort 500m Row