CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

A: Deadlift (5 x MISC)

One set every 2 min for 10 min

10 @ 50% of 1RM

8-10 @ 60%

6-8 @ 65%

6-8 @ 70%

4-6 @ 75%

F: 8-10 reps all sets @2020 tempo

(no %’s – just build based on technique)

P/S: As Rx

Metcon

B: Metcon (Time)

For time

Row (or AirDyne) 50/40 Cals (or 800m Run)

Then

50-40-30-20-10,

Double Unders

15-15-15-15-15 KB Swings 53/35#
Modifications:

F: 3:1 SIngle Unders + Russian KBS

P: As Rx

S: Unbroken KBS 70/53# + Unbroken Double Unders

Run in waves if rowers are bottlenecked.

Can sub 800m Run if that works better for class.