Fitness Heroics – CrossFit Epically Awesome
In’s
50 walking lunges
Yoga/Mobility
quad smash
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Skill/Strength
Snatch (5 x 2)
WOD
10/10/15 (Time)
AMRAP 12 Min
5 x Power Snatch
10 x Pull ups
15 x sit ups
Rx:95/65
Rx:105/75
Out’s
superman pass through with PVC x 30 reps
Superhero Training
Yoga/Mobility
foam roll IT band
Skill/Strength
OH Forward Lunges (3 x 10)
Gymnastics
HSPU -10 min practice
WOD
10/10/15 SH (Time)
9 Rounds for Time
11 Burpees
11 Air Squats
11 Wall Balls
Rx: 20/14