Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
Single Leg Forward Fold
I don’t know how it’s possible either….
Warm-up
dynamic clean warmup (No Measure)
Using an empty bar
2 rounds
-3 down/finish (jump and shrug)
-3 down/finish high pulls – elbows high and outside
-3 Hang Power Cleans
-3 Hang Squat Cleans
WOD
Row Intervals #1 (Time)
Row 250 meters
Rest 60 seconds
Row 500 meters
Rest 60 Seconds
Row 1000 meters
Rest 60 Seconds
Row 500 meters
Rest 60 Seconds
Row 250 meters
Janet! Gawd help you if you stop before you finish or get off the rower!!! I don’t know what I will do…hahaha Yeah I do, I’ll just make you do it anyway 🙂
FRIENDSHIP!!!!!
Skill/Strength
Squat Clean (3×5)
You may drop the bar between sets.
Superhero Training
Split Jerk (3×5)
PERFECT FORM
Front Squat (3×5)
Its not pause squats…you’re welcome…again