CrossFit 033118 - ASAP Fitness
Phone: 209 813 4579

CrossFit 033118

30
Mar

CrossFit 033118

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

Warm-up

Coaches Choice (No Measure)

-Coaches Choice-

Metcon

PER: Metcon (AMRAP – Rounds and Reps)

Teams of 2

15 Min AMRAP

7 Burpee Box Jump Overs 24/20

10 Overhead Squats 95/65

7 Pull Ups

-Rest 2 Mins-

15 Min AMRAP

7 Power Snatches 95/65

30 Double Unders

7 Toes to Bar
-Rotate after each movement.

-Partner 1- 7 Burpee Box Jump Overs

Partner 2- 10 Overhead Squats

Partner 1- 7 Pull Ups…

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

Teams of 2

15 Min AMRAP

7 Burpee

10 Front Squats

10 Ring Rows

-Rest 2 Mins-

15 Min AMRAP

7 KB Swings

30 Double Unders

7 V-Ups
-Rotate after each movement.

-Partner 1- 7 Burpee

Partner 2- 10 Front Squats

Partner 1- 10 Ring Rows…

FIT: Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

1000m Row (Partner holds a Plank)

100 Push Press 45/35

1000m Run (100m Relay Style)

100 Thrusters 45/35

100 Double Unders

100 Overhead Walking Lunge Steps 45/35

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

30 Min AMRAP

1000m Row (Partner holds a Plank)

100 Push Ups

1000m Run (100m Relay Style)

100 Air Squats

100 Double Unders

100 Lunge Steps

Cool Down

Run Cool Down (No Measure)

-200 m Walk

-Calf Smash

-Hip Flexor Stretch

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