CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

A: Deadlift (1RM)

In 20 minutes;

find a new 1RM

Main focus today is DL

All groups;

F: Can go to 3RM at 2020 tempo instead of 1RM

P/S: As Rx – go for it!

Metcon

B1: Metcon (AMRAP – Reps)

5 min AMRAP

Max Rep Strict Pull Ups Unbroken + Total reps combined

F: Ring Rows 1010 tempo

P: As Rx

S: Strict CtB Pull Ups

Rest 3 min

B2: Metcon (AMRAP – Reps)

5 min AMRAP

Max rep Push Ups Unbroken (no more than 1 second pause at top or bottom) + Total reps combined

All groups – adjust based on knees or toes

Cool Down

Finish with mobility as needed – hammies/low back care; 5-10 min