CrossFit 032817 - ASAP Fitness
Phone: 209 813 4579

CrossFit 032817

27
Mar

CrossFit 032817

ASAP Dixon, ASAP Lodi, ASAP Sacramento, ASAP Stockton – CrossFit

Warm-up

Front Rack + Hip Hinge (No Measure)

-PVC Internal/External-

7 Inch Worms

20 Single Arm KB Swings (10 Left/10 Right)

20 Jump Lunges

200 m Run

2 Rounds

Skill

PER: Hang Clean (10 Mins to Build up to heavy 1 Rep)

Metcon

FIT: Fitness L.E. 1.24 (AMRAP – Rounds)

Every 2 Mins for 12 sets

1 Min Bike

9 KB Single Arm Deadlifts 35/25

7 KB Single Arm Hang Clean 35/25

5 KB Single Arm Push Press 35/25
-If unable to complete in 2 mins rest the next two minutes to recover.

S.FIT: Metcon (No Measure)

Every 2 Mins for 12 sets

1 Min Bike

10 KB Deadlift Jumps

5 Goblet Squats

PER: Performance L.E. 1.15 (Time)

Every 3 Mins for 5 Sets

10 Deadlifts 135/95

10 Hang Power Cleans 135/95

15 Box Jumps 24/20
-Score your slowest round.

S.PER: Metcon (No Measure)

Every 3 Mins for 5 sets

12 Deadlifts

12 Box Jumps

12 Sit ups

Cool Down

Hip Mobility Cool Down (No Measure)

1 min each side

-90/90 Stretch

-Shoulder Stretch

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