CrossFit Fresno – CrossFit


Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation


A: Overhead Squat (5 x 5)

Working up to a tough set of 5 reps.

F: 8-10 reps for quality – good positioning, not for load. Substitute down to Front Squat if mobility is an issue.

P: As Rx

S: Close Grip OHS (bring in hands slightly); working up in weight.


B: Metcon (4 Rounds for reps)

4 Rounds

1 min per station, rest 1 min after all 3

stations are complete

1. Row for Cal

2. Wall Ball 20/14#

3. Burpee Box Jump Over 24/20″

Start at worst station and rotate through. Score is total reps each round (you’ll have 4 scores to enter)
F: Lighter Wall Ball + Regular Burpees

P: As Rx

S: 2 for 1 Wall Balls