CrossFit 070318 - ASAP Fitness
Phone: 209 813 4579

CrossFit 070318

2
Jul

CrossFit 070318

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

Warm-up

Overhead Squat (No Measure)

1:00 Childs pose

1:00 Spiderman Stretch

:30 Tempo Air Squats

:30 Push Up to Downward Dog

:30 Side Lunge

:30 Overhead Plate Squats

-Barbell Warm Up-

5 Goodmornings

5 Back squats

5 Strict Press

5 Overhead Squats

-Snatch Progression-

Weightlifting

PER: Overhead Squat (10-10-10-10)

-3 Muscle Ups after each set. Bar or Ring, use scaling option if unable.

Metcon

FIT: Fitness E.D. 15.32 (AMRAP – Reps)

32 Min AMRAP

50 Cal Row

50′ DB Lunge Steps

40 Cal Row

50′ DB Lunge Steps

30 Cal Row

50′ DB Lunge Steps

20 Cal Row

50′ DB Lunge Steps

10 Cal Row

50′ DB Lunge Steps

Max Rep Weight V-Ups

PER: Performance AR.P. 15.15.2 (Time)

21/18 Cal Assault Bike

10 Power Snatch 95/65

10 Overhead Squats 95/65

9 Chest to Bar

3 Rounds
Pick one of the two options

-Do not drop 10s

PER: Performance AR.P 15.15.1 (Time)

21/18 Cal Assault Bike

15 Squat Snatch 95/65 (Rx+ 135/95)

9 Chest to Bar

3 Rounds

Cool Down

Roll Out (No Measure)

Spend 5-10 Mins

-Rolling Out (foam roller, or lacrosse ball)

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