CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Accessory

A1: Weighted Pull-ups (5 x 3)

Supinated Strict Pull Up

Working up in weighted

Rest 30

F: Chin Over Bar Hold; accumulate 20 sec cumulative

P: 3 reps; slow eccentric (weighted if possible)

S: 3 reps @ 40×1 tempo; weighted

(Supinated = palms in)

A2: Floor Press (5RM)

F: 8-10 reps, workign up in weight

P/S: Working up to a tough set of 5 for the day

Metcon

B: Metcon (Time)

5 Rounds for Time

10 KB Swings 53/35#

10 Alt KB Front Rack Lunge (same KB as swings; 5 each leg; switch rack arm as needed)

30 Double Unders
Modifications:

F: Russian KBS + Unweighted Lunged + 100 Single Unders

P: As Rx

S: 70/53# + 50 Unbroken Double Unders