CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

A1: Front Squat (5 x 2)

Front Squat; 2 reps – building; to tough set of 2.

Rest 30 sec

F: 5 reps; No pause

P/S: Building up in weight

A2: Bent Over Row (5 x 10)

Arms together

Rest 60 sec

All groups – heavier than last week

Metcon

B: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

12 Thruster 95/65#

12 Pull Up

Rest 1 min after each set
F: DB Thruster + Jumping Pull Up

P: As Rx

S: 115/75# + CtB pull ups