Fitness Heroics – CrossFit Epically Awesome
In’s
10/ arm KB push press x 2 rounds
Yoga/Mobility
Pec Minor with lacrosse ball
Warm-up
8 Min AMSAP (No Measure)
8 minutes of
Inch Worm
Broad Jumps
Duck Walk
Crab Walk
(all the length of the gym)
Skill/Strength
Bench Press (5 x 5)
use 80-85% 1 RM
WOD
10/13/15 (AMRAP – Rounds and Reps)
15 Min AMRAP
9 Push Press
12 Ring Pushups
15 Mad Russians with #10 plate*plate must touch ground every time. R/L = 1
200 M Run
Rx: 105/75
Rx+: 115/85
Out’s
20 decline pushup
Superhero Training
Yoga/Mobility
shoulders on medball with PVC
Skill/Strength
Weightlifting
Snatch Balance (3 x 3)
Gymnastics
Skin the cat 3 x 3
WOD
10/13/15 SH (AMRAP – Rounds and Reps)
10 Min AMRAP
Increase by 2’s each round
OH squat
Box Jump
Rx:95/24 65/20″