CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

A: Overhead Squat (1RM)

Build to a 1RM from a rack in 12-15 min

F: 3 Empty Barbell OHS or 3 Front Rack DB Squats

P/S: As Rx;

Metcon

B: Metcon (6 Rounds for time)

Aerobic Power/Pacing

6 Rounds for time (20 min cap)

40 Double Unders

20 Wall Ball 20/14#

10 Toes to Bar

Score each round individually (should have 6 times to enter)
Modifications:

F: 100 SIngle Unders + 15 Wall Ball + 10 Sit Ups

P: As Rx

S: As Rx + Unbroken Movements