CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Accessory

3 Rounds for Quality/Skill: All groups

A1. Bottom’s Up Kettlebell Carry x 50 feet each arm, Rest 30 sec

https://www.youtube.com/watch?v=vTryizhGW6s

A2. 5 Tire Flips, Rest 30 sec

A3. 4-5 Dragonfly w/Slow Eccentric; for quality, Rest 30 sec

Metcon

B: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

90m Farmers Carry 70/53#

15 Slam Ball 20/15#

25 Sit Ups
Modifications:

F: 90m 35/26# + 10 Slam Ball (lighter ball if needed) + 20 Sit Ups

P/S: As Rx