CrossFit 040518 - ASAP Fitness
Phone: 209 813 4579

CrossFit 040518

4
Apr

CrossFit 040518

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

Warm-up

Hip Warm Up (No Measure)

-Couch Stretch

5 Inch Worms

20 Banded Hip Bridges

10 KB Swings

:30 Hollow Hold

3 Rounds

Metcon

PER: Performance AL.P. 2.20 (AMRAP – Rounds and Reps)

@0:00-5:00

12 Back Squats 135/95

10 Russian KB Swings 70/55

2 Rounds

@5:00-10:00

10 Back Squats 185/125

12 Russian KB Swings 70/55

2 Rounds

@10:00-15:00

8 Back Squats 205/135

14 Russian KB Swings 70/55

2 Rounds

@15:00-20:00

6 Back Squats 225/155

16 Russian KB Swings 70/55

AMRAP

FIT: Fitness AL.P. 2.20 (Time)

20/15 Cal Bike

-Rest :30-

30 Wallballs 20/14

-Rest :30-

20 DB Lunges 35s/25s

-Rest :30-

100m Farmer Carry

-Rest :30-

3 Rounds
-20 Min Time Cap.

Scaled

S.PER: Metcon (Weight)

@0:00-4:00

12 Back Rack Reverse Lunge

10 Russian KB Swings 55/35

2 Rounds

@4:00-8:00

10 Back Rack Reverse Lunge

12 Russian KB Swings 55/35

2 Rounds

@8:00-12:00

8 Back Rack Reverse Lunge

14 Russian KB Swings 55/35

2 Rounds

@12:00-16:00

6 Back Rack Reverse Lunge

16 Russian KB Swings 55/35

AMRAP

FIT: Metcon (Time)

20/15 Cal Bike

-Rest 1 Min-

20 Goblet Squats

-Rest 1 Min-

20 Lunges

-Rest 1 Min-

100m Farmer Carry

-Rest 1 Min-

2 Rounds
-20 Min Time Cap.

Cool Down

Roll Out (No Measure)

Spend 5-10 Mins

-Rolling Out (foam roller, or lacrosse ball)

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