CrossFit 061818 - ASAP Fitness
Phone: 209 813 4579

CrossFit 061818

17
Jun

CrossFit 061818

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

Warm-up

Dynamic Warm up (No Measure)

-200m Run-

25 ft each

-Chan Lunges

-High Knees

-Butt Kickers

-Burpee Broad Jumps

-Inch Worms

-Knee Pull

-Lateral Lunge

-Butt Kickers

-High Knees

-Chan Lunges

Warm-up (No Measure)

1:00 Squat Hold

20 Lateral Band Steps

Weightlifting

PER: Box Squat (OTMEM 10)

-Set up a box just past parallel, control your descent down to box sitting back onto heels before returning.
-3 Box Squats

FIT: Metcon (Weight)

OTMEM 10

1. 10 Goblet Box Squats

2. 10/8 Cal Assault Bike

Metcon

P&F: ASAP AR.P. 13.17 (Time)

400m Run

50 Air Squats

4 Rounds

Cool Down

Accessory Squat (No Measure)

:30 Couch Stretch (each side)

Rest :30

15 Good Mornings

Rest :30

:30 Hollow Hold

Rest :30

3 Rounds

CHAL: P.I.C. 2.0 (Time)

40/35 Cal Assault Bike

40 Box Jump Overs (24/20)

40 Power Cleans (155/105)

40 Synchro Sit Ups

40 Front Squats (135/105)

40 Box Jump Overs (24/20)

40/35 Cal Assault Bike

40 Box Jump Overs (24/20)

40 Power Cleans (135/95)

40 Synchro Sit Ups

40 Front Squats (115/75)

40 Box Jump Overs (24/20)

20 Synchro Burpees

Leave a Reply