CrossFit 060418 - ASAP Fitness
Phone: 209 813 4579

CrossFit 060418

3
Jun

CrossFit 060418

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

Warm-up

Squat Warm Up (No Measure)

400m Run

10 Plate Squats w/ :03 pause

10 Overhead Plate Lunges

10 Plate Side Lunges

100 Single Unders

10 Plate Squats w/ :03 pause

10 Jump Lunges

10 Plate Side Lunges

-Front Rack Mobility-

Weightlifting

PER: Front Squat (5 sets of 3 (2121))

-5 work sets of 3 (2121) tempo Front Squats, building.

Conditioning

FIT: Fitness ED. 1.12 (Time)

800m Run

1000/800m Row

1000m Bike

Metcon

PER: Performance AR.P 11.15 (Time)

42-30-18

Wallballs 20/14

Russian Swings 55/35

*Each break during set 5 Box Jump Overs 24/20

FIT: Fitness AR.P 11.15 (AMRAP – Reps)

:40 on/ :20 off

-Russian Swings

-Box Jumps

-Goblet Squats

-Russian Twist

-Jump Lunge

3 Rounds

Cool Down

Roll Out (No Measure)

Spend 5-10 Mins

-Rolling Out (foam roller, or lacrosse ball)

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