Fitness Heroics – CrossFit Epically Awesome
In’s
25 pull ups
Yoga/Mobility
hamstrings with bands
Warm-up
Leg Warm up (No Measure)
6 Min Warm up
10 goblet squats with KB
10 side to side lunges with KB
10 stiff leg deadlifts with KB
30 sec bottom of the squat hold (no weight)
Skill/Strength
Back Squat (3×8)
70% of 1 RM
WOD
10/29/15* (AMRAP – Rounds and Reps)
16 Min AMRAP
12-10-8-6-4-2-4-etc…
Deadlift
med ball clean wall ball burpee
straight leg sit ups (strict)
Run 200 M between rounds
Rx:155/135; 20/14; Reg. sit up
Rx+: 225/155; 20/14; strict sit up
Out’s
25 toes to bar or rings
Superhero Training
Yoga/Mobility
straight leg seated stretch
Skill/Strength
Weightlifting
Lateral Lunges (3 x 10)
starting in an exaggerated squat stance, shift the weight over to the right side pushing through your glutes then back to the middle and over to the left side. Right is one rep, left is 2 and so on.
Gymnastics
Dips (3 x ME)
WOD
10/29/15 SH WOD 1 (AMRAP – Reps)
3 rounds
In a 2 min window complete as many reps as possible of KB burpee deadlifts. Rest 1 min between rounds.
Rx: 53/35 (2 x KB)
Rx+:62/44 (2x KB)
rest 2 mins.
WOD #2
10/29/15 SH WOD 2 (AMRAP – Reps)
You have 2 mins to complete as many reps of box jump overs as you can
Rx:24/20
Rx+: 30/24