Welcome to Reebok CrossFit Asphodel

Reebok CrossFit Asphodel Warmup and Mobility   Strength A) Build to a heavy triple Push Press in 10 minutes   Conditioning B) AMRAP in 18 minutes: 15 Box Jumps (24/20″) 12 Shoulder to Overhead (52.5/35kg) 9 Toes to Bar

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Reebok CrossFit Asphodel Warmup and Mobility   Strength A) Front Squat: 1 x 5 @ 70%, 1 x 3 @ 80%, 1 x 1 @ 90%, 2 x 4-5 @ 85%   Conditioning B) For Time: Row 1000m 60 Walking Lunge Steps (48/32kg) 120 Double Unders

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Reebok CrossFit Asphodel Mobility and Warmup   Strength A) 6 x Clean + Hang Clean + Jerk   Conditioning B) AMRAP in 6 minutes: 10 Hang Clean (52.5/35kg) 10 Deadlift (52.5/35kg) 20 Cal AB Rest 4 minutes AMRAP in 4 minutes: 5 Hang Clean (52.5/35kg) 5 Deadlift (52.5/35kg) 10 Cal AB

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Reebok CrossFit Asphodel Mobility and Warmup   Strength A1) Single Arm Shoulder Press 4 x 8 – Rest 60 seconds  A2) Landmine Row 4 x 8, 2030 – Rest 60 seconds  A3) Weighted Plank 4 x 60 seconds – Rest 60 seconds   Conditioning B) E5MOM for 15 minutes: Run 400m 15 Handstand Push Ups 20 Dips

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