CrossFit 040218 - ASAP Fitness
Phone: 209 813 4579

CrossFit 040218

1
Apr

CrossFit 040218

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

Warm-up

Hip Warm Up (No Measure)

-Couch Stretch

-Hip Capsule Stretch

5 Inch Worms

20 Jump Lunges

12/9 Cal Bike

:30 Hollow Hold

3 Rounds

Weightlifting

PER: Sumo Deadlift (5 sets of 3 reps)

-Build up to heavy 3 rep.

3 Sumo Deadlifts

500m Row

Rest 2-3 Mins

5 Rounds

Metcon

PER: 500m Row (Time)

Max Effort 500m Row
-Score your fastest 500m

FIT: Metcon (AMRAP – Reps)

10 Min AMRAP

10 Sumo Deadlifts

20 Sit Ups

30 Air Squats

3 Rounds

Max Double Unders

Accessory

FIT: Metcon (Weight)

20 DB RDLs

Rest :30

20 High Lateral Box Step Ups

Rest :30

10 Renegade Rows

Rest :30

3 Rounds

Cool Down

Roll Out (No Measure)

Spend 5-10 Mins

-Rolling Out (foam roller, or lacrosse ball)

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