CrossFit 041218 - ASAP Fitness
Phone: 209 813 4579

CrossFit 041218

11
Apr

CrossFit 041218

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

Warm-up

Warm-up (No Measure)

-400m Run-

20 Bent Over Rows

3 Rounds of Cindy

50′ Push Rocks

Metcon

PER: Performance AR.P. 3.20 (AMRAP – Reps)

20 Min AMRAP

400m Run

Max Pull Ups

200m Farmer Carry 55s/35s

Max Ring Muscle Ups

100m Front Rack Carry 55s/35s

FIT: Fitness AR.P. 3.20 (AMRAP – Rounds and Reps)

20 Min AMRAP

1000m Row

3 Rounds of Cindy

800m Run

3 Rounds of Cindy

Scaled

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

20 Min AMRAP

400m Run

Max Supine Ring Rows

200m Farmer Carry

10 Ring Swings

100m Front Rack Carry

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

20 Min AMRAP

250m Row

1 Round of Cindy

200m Run

1 Round of Cindy

Accessory

P&F: Metcon (No Measure)

:30 Preacher Stretch

Rest :30

:20 Dip Support (Top)

:20 Dip Support (Bottom) / or 20 Plank Pull Throughs

Rest :30

10 Strict Toes to Bar

Rest :30

3 Rounds

Warm-up (No Measure)

-200m Run-

20 Bent Over Rows

3 Rounds of Cindy

50′ Pushing Rocks

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