CrossFit 041618 - ASAP Fitness
Phone: 209 813 4579

CrossFit 041618

15
Apr

CrossFit 041618

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

Warm-up

Squat Prep (No Measure)

-Shin Rollout

-Ankle Mobility

10 Lunge Steps

15 Russian Swings

200m Run

3 Rounds

Endurance

PER: Metcon (No Measure)

OTMEM 10

1. 10 Back Rack Step Ups 115/75

2. 20 V-Ups

FIT: Metcon (AMRAP – Rounds)

OTMEM 10

10/8 Cal Assault Bike

Metcon

PER: Performance L.E. 4.20 (AMRAP – Reps)

3 Min AMRAP

2 Rope Climbs or 15 Knees to Elbows

200m Run

Max Wallballs 30/20

Rest 2 Mins

4 Rounds

FIT: Fitness L.E. 4.20 (2 Rounds for reps)

3 Min AMRAP

20 Lateral Box Step Overs

15 KB Squat Cleans

Max Double Unders/V-Ups

Rest 2 Mins

4 Rounds
-Alternate Double Unders and V-Ups each round.

Cool Down

Hip Mobility Cool Down (No Measure)

1 min each side

-90/90 Stretch

-Ankle Stretch

Leave a Reply