Fitness Heroics – CrossFit Epically Awesome
In’s
50 total reps of iron mikes
Yoga/Mobility
chest stretch on Rig
Warm-up
Warm Up 1 (No Measure)
3 Rounds
10 Push ups
10 Squats
10 Burpees
Skill/Strength
Turkish Get Up (3 x 5 )
Do three sets of five per side with a kettlebell.
10 mins of practice with the movement.
See Video: https://www.youtube.com/watch?v=GdAXt7YyGe0
WOD
10/6/15 (Time)
Row Annie Row
500 M Row
50 DU or 150 singles
50 Sit ups
400 M Row
40 DU or 120 Singles
40 Sit ups
300 M Row
30 DU or 90 Singles
30 Sit ups
200 M Row
20 DU or 60 Singles
20 Sit ups
100 M Row
10 DU or 30 Singles
10 Sit Ups
Rx: doubles or singles
Rx+: DU only
Out’s
Run to racetrack and back
Superhero Training
Yoga/Mobility
PVC Pass throughs x 50
roll scapulae with ball
Skill/Strength
Squat Snatch (3 x 2)
TNG reps
Gymnastics
Handstand Push-ups (3 x ME)
WOD
10/6/15 SH (AMRAP – Rounds and Reps)
EMOM 10 Min
EVEN -Power Snatch @ 80-85% of skill weight.
ODD-HEAVY EYE level Kettlbell swings
Rx:62/44