CrossFit Fresno – CrossFit
Warm-up (No Measure)
Heart Rate Elevation + Dynamic Stretching + Movement Preparation
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.
B: Metcon (AMRAP – Rounds and Reps)
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!
Start in any order. If on the Famers Carry or Row at the time cap, finish and count as 1 rep.