CrossFit 033018 - ASAP Fitness
Phone: 209 813 4579

CrossFit 033018

28
Mar

CrossFit 033018

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

Warm-up

Warm-up (No Measure)

20 Arm Circles

15 KB Swings

10 Goblet Squats

5 Burpees

3 Rounds

Metcon

PER: Metcon (AMRAP – Rounds and Reps)

Teams of 2

20 Min AMRAP

200m Farmer Carry

40 Bench Press

PER: Metcon (Time)

Teams of 2

150/110 Cal Assault Bike

*OTM 10 Wallballs 20/14

S.PER: Metcon (AMRAP – Rounds and Reps)

Teams of 2

20 Min AMRAP

200m Farmer Carry

30 DB Bench Press

S.PER: Metcon (Time)

Teams of 2

100/70 Cal Assault Bike

*OTM 20 Air Squats

S.FIT: Metcon (2 Rounds for reps)

Tabatas

-Burpees

-Planks

-Row

-Death Marches

Rest 2 Mins

-Repeat-

FIT: Fitness AL.P. 1.32 (2 Rounds for reps)

Tabatas

-Devil Presses

-Plank Pull Throughs

-Row

-Death Marches

Rest 2 Mins

-Repeat-
-Complete full 8 round Tabatas before switching to next movement.

Cool Down

Roll Out (No Measure)

Spend 5-10 Mins

-Rolling Out (foam roller, or lacrosse ball)

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