CrossFit 051118 - ASAP Fitness
Phone: 209 813 4579

CrossFit 051118

10
May

CrossFit 051118

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

Warm-up

Partner Dynamic Warm Up (No Measure)

Starting on opposite sides of gym

Round 1

Partner 1 – Holds Air Squat

Partner 2 – 5 Burpees + Broad Jump to tag partner

*then partner 2 will become partner 1 until their partner completes broad jumps

Round 2

Partner 1 – Holds Plank

Partner 2 – 20 Double Unders + Inch Worms to tag partner

*then switch

Round 3

Partner 1 – Holds Plate 45/25 overhead

Partner 2 – 10 Plate Snatches + Overhead Walking lunge to Partner 1

*then switch

Metcon

PER: Performance S.T. 7.40 (Time)

Teams of 2

-800 Relay Run (switch every 100m)-

100 Pull Ups

200 Push Ups

300 Air Squats

*Every 3 Mins after the run complete :60 sled push

FIT: Fitness S.T. 7.40 (Time)

Teams of 2

-800 Relay Run (switch every 100m)-

50/40 Cal Row (Partner holds Plank)

100 Push Ups

150 Air Squats

2 Rounds

*Every 3 Mins after the run complete :60 sled push

Cool Down

Run Cool Down (No Measure)

-200 m Walk

-Calf Smash

-Hip Flexor Stretch

Leave a Reply