CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

EMOM

10 min Alt EMOM

A1. Front Squats

A2. Strict Pull Ups

F: 5 Pull-Ups; 30A1 tempo (working negatives)

P: 5 Bodyweight or Weighted Pull-Ups

S: 5 Bodyweight or Weighted Pull-Ups or Strict C2B Pull-Ups

A1: Front Squat (5 x 10)

All groups; working up to a tough set of 10.

Metcon

B: Metcon (AMRAP – Reps)

2 min on; 1 min off; then rotate.

1. 30 Wall Balls 20/14#; remaining time is max rep Pull-Ups

2. 30 Box Jump + Step Down 24/20″; remaining time is max rep Push Ups

3. 30 KB Swings 53/35#; remaining time is KB Walking Lunge Steps (holding same KB for swings)

4. 30/24 Cal Row; remaining time is max rep Sit Ups – All groups

Score is total reps of all max rep movements (Pull-Ups, Push Ups, Lunges and Sit Ups)
Modifications:

F: Jumping Pull-Ups + Knee Push Ups + Russian Swing + Unweighted Walking Lunge

P: Kipping Pull Ups + Hand Release Push Ups + 50/35#

S: C2B Pull-Ups + Clapping Push Ups or Ring Push Ups + 70/53#