CrossFit 061118 - ASAP Fitness
Phone: 209 813 4579

CrossFit 061118

10
Jun

CrossFit 061118

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

-Partner Internal Shoulder Rotation Stretch-

Gymnastics

PER: Metcon (No Measure)

OTMEM 10 Mins

1. :20 Max Handstand Push Ups/ Push Ups

2. :30 Banded Lat Pull Down (Rx+ Bar Muscle Up)

Conditioning

FIT: Metcon (Time)

800m Run

50 Sit Ups (Rx+ GHDs)

1000/800m Row
-10 Min Time Cap

Metcon

PRE: ASAP T.G. 12.17 (Time)

Teams of 2

50 Pull Ups

100 Wallballs 20/14

50 Burpee Box Jumps

100 Russian Swings 70/55
-17 Min Time Cap

Core

Metcon (No Measure)

10 Min AMRAP (for quality)

:20 Hollow Hold

:20 Side Plank (each side)

:20 Preacher Stretch

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