Fitness Heroics – CrossFit Epically Awesome
In’s
goblet squats with KB 3 x 20
Yoga/Mobility
hamstring stretch with bands
Warm-up
Warm up-legs (No Measure)
2 rounds w/ KB (Light)
5x Inch Worm Burpees
10x Goblet Lunges
10x Goblet Squats
10x Goblet side to side lunges ( 5/leg)
Skill/Strength
15 min- Every 3 Minutes Front squats (Weight)
Every 3 minutes, starting with 70% of your 1 RM front squat, perform 5 front squats. Your goal is to build over the course of 5 total sets to find a new 5 RM or heavy set for the day
WOD
10/26/16 (Time)
4 rounds for time
400 M run or 350 M row
20 Box jumps
15 hanging leg raises
10 burpees
Rx: 24″/20″
Rx+: 30″/24″; TTB
Out’s
3 x 10 weighted lunges
Superhero Training
Yoga/Mobility
pec minor stretch on rig
Skill/Strength
Push Press (5 RM )
Gymnastics
3 x 8 strict pull-ups
WOD
9/8/2015 (Time)
20-15-10-5
KB Swing
Burpee Pull-ups
KB Snatches
Rx: 53/35