Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
Banded Lats
Warm-up
KB/Cardio Warm-Up (No Measure)
8 Minute Intervals
1. Jump Rope
2. Air Squats
3. Run in a circle like an excited puppy
4. KB Swings
Repeat
See video for reference:
https://www.youtube.com/watch?v=VRq11aaA-_A
Skill/Strength
10 Minutes to work on Double Unders or Alt Foot Jump Rope.
Challenge:
200 Alt Foot Jump Rope – 1 minute
100 Double Unders unbroken
WOD
Metcon (AMRAP – Rounds and Reps)
Row Cindy Row
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats
20 Pull on Rower
Score: Rounds + Reps/Cals