Fitness Heroics – CrossFit Epically Awesome
In’s
50 mad russians
Yoga/Mobility
foam roll calves
Warm-up
Stationary #1 (No Measure)
8 Min AMSAP
30 Seconds of Jumping Jacks
4 Inch Worm Burpees
4 Perfect stretches
Skill/Strength
Weightlifting
Paused Front Squat (3 x 2)
WOD
10/27/15 (AMRAP – Rounds and Reps)
It’s a Mini Triple 3 !!!
18 Min AMRAP
400 Meter Run
30 Calorie Row
50 DU or 150 Singles
Rx: Singles
Rx+: DU only
If weather is not permitting, the run alternative is 20 Burpees !
Out’s
15 strict pull ups
Superhero Training
Yoga/Mobility
pigeon pose
Skill/Strength
Weightlifting
Front Rack Lunge (3 x 8 /leg)
Gymnastics
Hanging Windshield wipers (3 x ME)
Hanging from a Pull-up bar w/ back parallel to the ground. Extend feet and legs towards ceiling and twist feet to parallel to the ground on one side and then to the next. hitting each side = 1 rep
WOD
10/27/15 SH (AMRAP – Rounds and Reps)
10 min AMRAP
12 hand release push ups
24 Alternating lunges with KB (2)
12 ring rows
24 sit ups
Rx: 53/35