CrossFit 061318 - ASAP Fitness
Phone: 209 813 4579

CrossFit 061318

12
Jun

CrossFit 061318

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

Warm-up

Warm-up (No Measure)

-Ankle Mobility/Stretch

20/15 Cal Machine

:30 Slow Air Squats

:30 Curtsy Squats

:30 Side Lunges

1:00 V-Ups (stay in Hollow all reps)

:30 Jump Squats

:30 Jump Lunges

30 Lateral Band Steps

Weightlifting

P&F: Box Squat (OTMEM 10)

-5 Box Squat

-Set up box just below parallel use the same weight for all 10 sets.

Box Squat

Metcon

P&F: ASAP AR.P. 12.20 (Time)

200m Run

30 DB Lunge Steps 50s/35s

5 Rounds

200m Farmer Carry 70s/55s

*Each break 3 Burpees Over KBs
-20 Min Time Cap

Cool Down

Accessory Squat (No Measure)

3 Tempo Overhead Squats (93X1)

Rest :30

15 Good Mornings

Rest :30

:30 Hollow Hold

Rest :30

3 Rounds

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