Fitness Heroics – CrossFit Epically Awesome
In’s
accumulate 2 mins. at the bottom of the squat and hold it there !!!
Yoga/Mobility
use lacrosse ball on upper back and scap.
Warm-up
8 Min AMSAP (General #2) (No Measure)
8 Minute AMSAP
30 DOuble Unders
OR
90 Single Jumps
5 Push-ups
5 Sit-ups
5 Squats
20 Pass thrus w/ Jump Rope
Skill/Strength
Push Jerk (3 x 5)
WOD
10/21/15 (Time)
5 rounds for Time
5 KB Push Press/ arm
10 push ups
15 Air Squats
20 single arm KB swing EYE level
200 meter run
Rx:(53/35)
Rx+:(53/35); use 20# med ball for run
Out’s
50 iron mikes
Superhero Training
Yoga/Mobility
Pec minor with ball
Skill/Strength
Close Grip Bench Press (3 x 10)
Hands inside shoulder width.
Gymnastics
10 Mins of handstand work. Focus on freestanding holds, handstand walks etc.
WOD
10/21/15 SH (Time)
21-15-9-15-21
Bench press
Knees to elbows ( bar or rings)
Rx: 80-85% of skill today
Rx+: 90% of skill today