CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

A: Deadlift (6 x MISC)

One set every 2:30 for 15 min

10 @ 50% of 1RM

8 @ 60%

6 @ 70%

4-5 @ 75%

3-4 @ 80%

3-4 @ 85%

F: Focus on form/loading: Sets of 5-7 acros @2020 tempo

P/S: As Rx

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 min AMRAP

90m Run; alternating

40 Wall Balls 20/14#; split up work while 1 person holds plank

30 V-Ups; split up while one person holds bottom of squat

20 Burpees; split up while 1 person holds hollow body

10 DB Man Makers 35/20# (split work, no hold)

5 Tire Flip (each person)
Modify wall ball weight as needed.

Modify V-Ups with regular Sit Ups.

Lighten Man Maker weight or replace with push ups.