CrossFit 042818 - ASAP Fitness
Phone: 209 813 4579

CrossFit 042818

27
Apr

CrossFit 042818

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

Warm-up

Coaches Choice (No Measure)

-Coaches Choice-

Metcon

PER: Metcon (Time)

Partner 1

150/120 Cal Row

Partner 2

10 Pull Ups (Rx+ 5 Muscle Ups)

10 Thrusters 95/65 (Rx+ 135/95)

20 Box Jump Overs 24/20

8 Rounds
*While partner 1 rows partner 2 completes 2 rounds, once completed partner 2 will switch with partner 1. Rotate every two rounds until both cal row and 8 rounds are completed. If one partner finishes before you may both work together to complete the final movement.

*If not enough rowers, sub 120/100 cal assault bike.

FIT: Metcon (Time)

Partner 1

5 (1 Burpee + 3 Air Squats)

50′ DB Lunge

30 Mountain Climbers

10 Rounds

Partner 2

2000m Sandbag Run
*While partner 1 works on the 10 round triplet partner 2 completes 200m Run w/ sandbag, once completed partner 2 will switch with partner 1. Rotate every 200m Run until both 2000m Run and 10 rounds are completed. If one partner finishes before you may both work together to complete the final movement.

*If not enough sandbags, sub 30/20 wallball.

Cool Down

Roll Out (No Measure)

Spend 5-10 Mins

-Rolling Out (foam roller, or lacrosse ball)

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