01/18/2018

CrossFit Asteria – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Wall Walks

16 DB Snatch

Weightlifting

Push Jerk (1 Rep Max)

Metcon

Test Week Day 4 (AMRAP – Rounds and Reps)

Continue Until Failure

In 3:00 Complete

30 Wallballs 20/14

8 Ring Dips

Rest Remaining Time

In 3:00 Complete

32 Wallballs 20/14

10 Ring Dips

Rest Remaining Time

In 3:00 Complete

34 Wallballs 20/14

12 Ring Dips

Rest Remaining Time

Etc…

Cool Down

Warm-up (No Measure)

Pick One: Walk, Bike, or Row

1 min Pigeon Stretch per Side

1 min Twisted Cross Stretch per Side


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