Fitness Heroics – CrossFit Epically Awesome
In’s
20 kettlebell presses : 10 / arm
Yoga/Mobility
stretch lats with elbow in band
Warm-up
8 Min AMSAP (Shoulders) (No Measure)
8 Min AMSAP
Perfect Stretch Down Gym
Bear Crawl Down Gym
20 Pass Throughs
Skill/Strength
Split Jerk (5 x 2)
use 80-85% of 1 RM
WOD
10/3/15 (Time)
21-15-12-9-6-3
Push Press
Sit ups
Burpees
Rx: 95/65
Rx+: 110/75
Out’s
20 superman PVC pass throughs with #25 plate
Superhero Training
Yoga/Mobility
pec minor stretch
Skill/Strength
Snatch Complex (Drop Under) (5 x 1)
Starting from Rack
1 Snatch Balance
3 Overhead Squats
3 Hang Squat Snatch
Gymnastics
Burpee Pull-ups 2w/1r (ME)
3 Sets of Burpee Pull-ups in
2 Minutes of Work
1 Minute of Rest
Record the total number of reps
WOD
10/3/15 SH (Time)
10 Min AMRAP
50 DU or 150 Singles
7 Ground to OH
5 burpee pull ups
Rx: 115/ 85
Rx+: 135/95