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

Muscle Up Progressions

A1. 5 Banded Muscle Up Transitions

A2. 15 Hollow Rocks

A3. 5 False Grip Belly to Rings Pull-Ups

Metcon

B: Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

400m Run 400m (or row or bike)

90m KB Front Rack Carry (single or 2KB)

180′ Bear Crawl (6 lengths of rig)

20 Box Jumps + Step Down

200m Row

Stagger starting positions to help with traffic.