CrossFit 052418 - ASAP Fitness
Phone: 209 813 4579

CrossFit 052418

23
May

CrossFit 052418

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

Warm-up

Gym Warm Up (No Measure)

20/15 Cal Machine

:30 Hollow Hold

:30 Superman Hold

:30 Push Up Shoulder Taps

:30 Burpees

:30 Wallwalks

:30 Jump Lunges

Gymnastics

PER: Metcon (AMRAP – Reps)

OTMEM 9

1. :40 Parallette Shoot Through

2. :30 Push Ups (Rx+ Ring Dips)

3. :40 Ring Swings (Rx+ Muscle Ups)
-Score the number of muscle ups completed.

FIT: Metcon (No Measure)

OTMEM 9

1. :40 Push Up

2. :40 Reverse Burpees

3. :40 Plank Hold (Rx+ Handstand Hold)

Metcon

PER: Performance LE. 9.17 (2 Rounds for reps)

3 Min AMRAP

30 Box Jumps 24/20

Max Toes to Bar

-Rest 1 Min-

3 Min AMRAP

100 Double Unders

Max Pull Ups

-Rest 2 Min-

2 Rounds

FIT: Fitness LE. 9.17 (3 Rounds for reps)

5 Min AMRAP

500m Row

Max Toes to Bar

-Rest 1 Min-

5 Min AMRAP

500m Row

Max Wallballs

-Rest 1 Min-

5 Min AMRAP

500m Row

Max Double Unders

Cool Down

Shoulder Accessory/Cool Down (No Measure)

20 Ring Rows

10 DB Lateral Raises

3 Rounds

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