CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

A: Back Squat (3 x 8-10)

3 x 8-10 reps @ last weeks’ tough set (build up first); use a couple sets to build up quickly

F: 30×1 tempo like last week; 8-10 reps for quality

P/S: As Rx

B: Shoulder Press (3 x 8-10)

Build up first, then 3 sets across at same weight.

F: 8-10 Barbell or Seated DB Press

P/S: As Rx

Metcon

C: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

Climbing Ladder

1 Single Arm DB Thruster (each arm; L+R= 1 rep)

1 T2B

then 2 + 2, 3 + 3, etc.
Modifications:

F: Light DB Thruster + Sit Ups

P/S: As Rx – adjust by weight/load/object (can be KB if needed)