CrossFit 051418 - ASAP Fitness
Phone: 209 813 4579

CrossFit 051418

13
May

CrossFit 051418

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

Warm-up

Shoulder Warm up (No Measure)

-Pec Roll Out-

-Banded Shoulder Stretch-

20/15 Cal Row

10 Band Pull Aparts

10 Single Arm KB Swing

100’ Single Arm Overhead Walk (50 L / 50 R)

2 Rounds

Gymnastics

PER: Handstand Push-ups (5 sets of :30 max Reps)

OTMEM 10

1. :30 max rep Handstand Push Ups

2. :30 max rep Strict Toes to Bar

Metcon

FIT: Fitness L.E. 8.32 (AMRAP – Rounds)

Every 2 Mins for 4 sets

1. 12/10 Cal Row + 10-15 Wallballs

2. 10/8 Cal Assault Bike + 12 Burpees

3. 12/10 Cal Row + 20 Knee Tucks

4. 10/8 Cal Assault Bike + 20 Push Ups

PER: Performance L.E. 8.16 (3 Rounds for reps)

4 Min AMRAP

4 Power Cleans 95/65

12 Shoulder to Overhead 95/65

-Rest 2 Min-

4 Min AMRAP

8 Power Cleans 135/95

8 Shoulder to Overhead 135/95

-Rest 2 Min-

4 Min AMRAP

12 Power Cleans 155/105

4 Shoulder to Overhead 155/105

Cool Down

Shoulder Accessory/Cool Down (No Measure)

20 Ring Rows

10 DB Lateral Raises

3 Rounds

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