CrossFit 040418 - ASAP Fitness
Phone: 209 813 4579

CrossFit 040418

3
Apr

CrossFit 040418

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

Warm-up

General Partner Warm Up (No Measure)

Partner Warm Up

P1- Deadhang

P2- 7 Burpees

Then Switch

P1- Hollow Hold

P2- 20 Jump Lunges

Then Switch

P1- Handstand Hold/or Plank

P2- 5 Inch Worms

Then Switch

2 Rounds

Metcon

PER: Perfomance A.R. 2.12 (AMRAP – Rounds and Reps)

12 Min AMRAP

50 Double Unders

10 Single Arm Devil Thrusters 50/35

FIT: Fitness A.R. 2.20 (AMRAP – Rounds and Reps)

20 Min AMRAP

400m Run

30 DB Hang Snatches 40/20

40 TRX Mountain Climbers

Scaled

S.PER: Metcon (No Measure)

12 Min AMRAP

20 Double Unders

10 Single Arm Thrusters

5 Pull Ups

S.FIT: Metcon (No Measure)

10 Min AMRAP

400m Run

20 DB Hang Snatch

10 Mountain Climbers

-Rest 2 Mins-

8 Min AMRAP

400m Run

20 Sit Ups

10 Ring Rows

Accessory

PER: Metcon (No Measure)

100m Filly Carry

20 Bent Over Rows

3 Rounds not for Time

Cool Down

Metcon (No Measure)

:30 Couch Stretch (each side)

20 Band Hip Bridges

:30 Preacher Stretch

5 W-Y Negative

3 Rounds

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