CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Accessory

4 Rounds for Skill

A1. Strict Pull Ups

F: Eccentric Pull Ups x4-5 reps – 3 seconds down

[working eccentric strength to help them get their first

pull up!]

P: 4-5 Strict Pull-Ups; can be weighted, or bodyweight – doesn’t have to be unbroken

S: 3 Strict Weighted Chest to Bar Pull-Ups

Rest 30 sec

A2. 15 Hollow Body Rocks

All groups – adjust based on ability to extend the levers (arms and legs) out from body.

Rest 30 sec

A3. Handstand Work

F: 4 Wall Walks or 20 sec Plank

P: 20 sec Handstand Hold (wall or freestanding)

S: 50′ Handstand Walk

Rotate through on your own.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

90m Run

10 Box Jump + Step Down 24/20″

10 Hand Release Push Ups

10 Pull-Ups
Modifications:

F: Step Up / Step Down + Push Ups off Box/Knees + Jumping Pull-Ups

P: As Rx

S: 30/24″ + HSPU + C2B Pull-Ups