CrossFit 071218 - ASAP Fitness
Phone: 209 813 4579

CrossFit 071218

11
Jul

CrossFit 071218

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

Warm-up

Dynamic Warm up (No Measure)

-200m Run-

25 ft each

-Knee Pulls

-Quad Pulls

-Spiderman

-3 Air Squats + Broad Jumps

-Inch Worms

-Samson Lunge

-Lateral Lunge

-Butt Kickers x2

-High Knees x2

-Skip for height x2

Metcon

PER: Performance AR.PG 16.20 (AMRAP – Reps)

OTMEM 20

1. :40 Max Burpee Pull Ups (Rx+ Burpee Bar Muscle Ups)

2. 100m Sandbag Run 50/30

3. 15 Russian Swings 50/35

4. 40 Double Unders

FIT: Fitness AR.PG 16.20 (No Measure)

OTMEM 20

1. :40 Burpee Stassi Step Up

2. :40 Battle Ropes

3. :40 Renegade Rows

4. 100m Sandbag Run

Accessory

CORE: Accessory Core (No Measure)

25′ Handstand Walk/ Medball Roll

20 Hollow Rocks

15 Banded Hip Bridges

1:00 Single Arm Plank Hold (:30 L/R)

3-4 Rounds

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