CrossFit 070918 - ASAP Fitness
Phone: 209 813 4579

CrossFit 070918

8
Jul

CrossFit 070918

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

Endurance

FIT: Fitness ED. 1.12 (Time)

800m Run

1000/800m Row

1000m Bike
12 Min Time Cap

Weightlifting

PER: Split Jerk (2 Reps OTMEM 10)

-Build up to a 2 RM

Metcon

PER: Performance AR.P 16.15 (Time)

10 Power Snatch*

15 Bar Facing Burpees

100 Double Unders

3 Rounds
*95/65 115/75 135/95

-17 Min Time Cap

FIT: Fitness AR.P 16.15 (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Devil Press

20/15 Cal Ski (30 Double Unders)

Cool Down

Roll Out (No Measure)

Spend 5-10 Mins

-Rolling Out (foam roller, or lacrosse ball)

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