CrossFit 062518 - ASAP Fitness
Phone: 209 813 4579

CrossFit 062518

24
Jun

CrossFit 062518

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

Warm-up

Press + Hip Warm Up (No Measure)

-Partner Internal Rotation Stretch-

8 Min AMRAP

20 Leg Swings

5 PVC Passthroughs

20 Single Arm KB High Pull

20 Single Arm KB Press

25’ Crab Walk

Skill

PER: Ring Dips

10 Min AMRAP

70% of Max Ring Dips

12 Bent Over Rows

20 Banded Lat Pull Downs

-try not to rush reps, focus on quality.

-score your total reps and the amount of sets.

FIT: Fitness E.D. 14.10 (Distance)

10 Min AMRAP

Max Meter Row

*OTM Sit Ups
Min 1- 1 Sit Up

Min 2- 2 Sit Ups

Min 3- 3 Sit Ups

Min 4- 4 Sit Ups…

…Min 9- 9 Sit Ups

Metcon

P&F: ASAP L.E. 14.16 (4 Rounds for reps)

TABATAS

1. Strict Pull Ups

2. Push Press 75/65

3. Jump Lunge

4. Sit Ups
-Complete 8 intervals of each movement before switching. Score your lowest interval.

Cool Down

Overhead Accessory (No Measure)

:30 Preacher Stretch

:30 PVC Passthrough

10 Lateral Raises

3 Rounds

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