CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Accessory

4 Rounds at High Effort

250m Row Hard

Rest 2-3 min (or as needed)

High effort on the row for getting lungs opened up.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Alphabet Soup

20 min AMRAP

a. 20 Walking Lunges (total steps)

b. 10 Slam Ball 20/15# (or sub to Russian KBS)

c. 100′ Single arm Heavy KB Farmers Carry (each arm)

d. 10 Box Jump + Step Down

e. 200m Row

Rest 60 sec after each round.

Goal is aerobic power/consistent pace as you rotate through the movements.

Start at worst station and rotate through.

All Groups – keep movements simple and sweat today!

Rotate:

abcde

bcdea

cdeab

etc.

Start in any order. If on the Famers Carry or Row at the time cap, finish and count as 1 rep.