CrossFit 062718 - ASAP Fitness
Phone: 209 813 4579

CrossFit 062718

26
Jun

CrossFit 062718

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

Warm-up

Run/Squat (No Measure)

– 200m Run –

25′ Quad Pull

25′ Knee Pull

25′ Toy Solider

25′ Spiderman Stretch

25′ Lunge w/ Twist

25′ Inch Worms

50′ Lateral Shuffle

50′ High Knees

50′ Butt Kickers

– 200m Run –

Barbell/PVC Warm Up

5 Bar Goodmornings

5 Back Squats

5 Strict Press

5 Front Squats

-Clean Progression-

Weightlifting

PER: Hang Clean (OTMEM 10)

1 Power Clean + 1 Hang Squat Clean

Endurance

FIT: Fitness S.E.D. 14.10 (Weight)

OTMEM 10

1. 10/8 Cal Bike

2. 12 DB Walking Lunge Steps
-Try to increase weight each round

Metcon

PER: Performance L.E. 14.12 (Time)

Every 3:00 for 4 Sets

400m Run

3 Power Cleans 115/75 (Rx+ 5 Reps)

3 Hang Squat Cleans 115/75 (Rx+ 5 Reps)
-Score your slowest set

FIT: Fitness L.E. 14.18 (Time)

Every 3:00 for 4 Sets

400m Run – 500/400m Row

6 Goblet KB Squat Clean
-Score your slowest set

Cool Down

Roll Out (No Measure)

Spend 5-10 Mins

-Rolling Out (foam roller, or lacrosse ball)

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