Fitness Heroics – CrossFit Epically Awesome
In’s
20 strict press with empty bar
Yoga/Mobility
Forearm Smash
Warm-up
8 Min AMSAP (Shoulders) (No Measure)
8 Min AMSAP
Perfect Stretch Down Gym
Bear Crawl Down Gym
20 Pass Throughs
Skill/Strength
Push Press (work up to 5 x 5 )
Use 85%-90% of 1RM
WOD
15 Min AMRAP (Time)
9 x Hang Power Clean
6 x HSPU
30 x Double Unders
Rx: 135/95
Rx+: 165/115
Out’s
3 x ME Handstand hold
Superhero Training
Yoga/Mobility
-Chest/Shoulders
-Glutes/Low Back
Weightlifting
Paused Front Squat (All the sets)
Rep Scheme:
3×5
2×3
2×2
2×1
Gymnastics
Metcon (Time)
20-15-10-5-MAX EFFORT
Handstand Push-ups
Wall Ball, 20/14 to 10/9
The last set is for UNBROKEN reps on both exercises. Record both numbers in the comments. Time is done AFTER you complete Max Effort.
Metcon
Metcon (Time)
4 Rounds for time
10 Lunges w/ plate, 45/25
100 Jump Rope
10 Knees-2-Elbows