Fitness Heroics – CrossFit Epically Awesome
In’s
behind the neck press with empty bar x 20 reps
Yoga/Mobility
pec minor stretch with lacrosse ball
Warm-up
Jerk Warm-Up (No Measure)
3 Rounds w/ Bar
5 Burpees
5 Strict Press
5 Push Press
5 Push or Split Jerk
Skill/Strength
Behind The Neck Jerk (1 x 3 )
Find new 3 rep max; be sure to indicate if it was a split or push jerk in the notes
WOD
10/5/15 (AMRAP – Rounds and Reps)
AMRAP 18 Min
10-9-8-7-6-5-4-3-2-1-2-3-4-5….etc.
KB Ground to Overhead
Toes-2-Bar
Plate jump Burpee
Rx: 53/35; #45 plate
Rx+: 62/44; #45 plate
Out’s
20/ arm Kettle bell rows
Superhero Training
Yoga/Mobility
lats with foam roller
Skill/Strength
Beach Brawl Complex (Cleans) (1)
1 Clean
2 Hang Cleans
1 Jerk
Heaviest weight without setting down the bar.
Gymnastics
Behind the head pull ups
3 x 5
WOD
10/5/15 SH (Time)
3 rounds for time
400 m run
20 thrusters
Rx:95/65