CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

A: Back Squat (4 x 10)

Rest 2-3 min after each set;

Warm up and build up to your working sets – sets should be between 60-70% of 1RM.

You can go up slightly if needed #hypertrophy

F: 8-10 @ 30×1 tempo; don’t worry about percentages

P/S: Take 1 breath at the top of each rep.

Metcon

B: Metcon (Time)

For time

50-40-30-20-10

Double Unders

10 Burpees after every set of Double Unders
F: 3:1 Singles + 8 Burpees after every set

P: As Rx:

S: Unbroken Double Unders and Unbroken Burpees.

Must be in movement on burpees – only rest can be in transition.