CROSSFIT 080618

ASAP DIXON, ASAP LODI, ASAP SACRAMENTO, ASAP STOCKTON – CROSSFIT

WARM-UP

PULL/SQUAT WARM UP (NO MEASURE)

Partner Up

P1. :30 Assault Bike (easy)
P2. :30 Samson Lunge Steps

-Both-

P1. :30 Assault Bike (medium)
P2. :30 Push Up to Downward Dog

-Both-

P1. :30 Assault Bike (hard)
P2. :30 Inch Worms

-Both-

-Barbell- (all reps tempo’d)
5 RDLs
10 Bent Over Rows
10 Sumo Deadlifts
5 Goodmornings
5 Back Squats
5 Power Cleans

STRENGTH

PER: SUMO DEADLIFT (5 SETS OF 3 REPS @ 80% OF 1 RM DL)

-After each set 100m Front Rack Carry 55s/35s.

CONDITIONING

FIT: FITNESS ED PULL 20.15 (TIME)

500/400m Row
20 KB Sumo RDLs 70/55
4 Rounds
15 Min Time Cap.

METCON

PER: PERFORMANCE AR.P. 20.15 (TIME)

-800m Run-

15 Toes to Bar
10 Power Cleans 155/105
3 Rounds

-800m Run-

FIT: FITNESS AR.P. 20.15 (TIME)

-800m Run-
40 DBL DB Snatch
40 Situps
20 DBL DB Snatch
20 Sit Ups

-800m Run-

ACCESSORY

ACCESSORY PULL/SQUAT (NO MEASURE)

20 Cossack Squats
:30 Hollow Hold
40 Death March Steps
2 Rounds

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