CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Accessory

3 Rounds for Quality

A1. 8-10 Chainsaw Row (single arm row; each arm)

A2. 8-10 Half Kneeling Single Arm DB Press (each arm)

A3. 20-30 sec L-Sit

F. Tuck Hold on floor or hang

P. Hang or Ring L-Sit

S. L-Sit on Rings

Metcon

B: Metcon (AMRAP – Rounds and Reps)

6 Rounds for Time (20 min CAP)

10 Ball Slams 20/15# (or Single Arm KB Hang Clean 53/35#)

100′ Single Arm Bottoms Up Farmer Carry (each arm)

20 Sit Ups

160m Run or 200m Row
All Groups: As Rx

*Farmers walk can be regular carry or bottoms up