CrossFit 042318 - ASAP Fitness
Phone: 209 813 4579

CrossFit 042318

21
Apr

CrossFit 042318

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

Warm-up

Glute + Overhead (No Measure)

-Preacher Stretch-

20 Lateral Band Steps

20 Air Squats

10 Lateral Shuffle + Burpee (15′)

1:00 Double Under Practice

2 Rounds

Strength

PER: Back Squat (15 Mins to build up to a new 1 RM)

PER: 500m Row (Time)

Max Effort 500m Row

Metcon

FIT: Fitness ST. 1.20 (AMRAP – Rounds and Reps)

20 Min AMRAP

20 Cal Row

20 Single Arm Thrusters

50 Double Unders (150 SU)

20 DB Step Ups

Accessory

P&F: Squat Accessory (No Measure)

20 DB RDLs

Rest :30

20 Banded Hip Bridges

Rest :30

20 V-Ups

Rest :30

3 Rounds

Cool Down

Roll Out (No Measure)

Spend 5-10 Mins

-Rolling Out (foam roller, or lacrosse ball)

S.FIT: Metcon (No Measure)

OTMEM 10

1. 1 Min Row

2. :40 Air Squats

3. :40 Jump Ropes

4. :40 Step Ups

5. :40 Sit Ups

Rest 2 Mins

-Repeat-

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