Fitness Heroics – CrossFit Epically Awesome
In’s
walking lunges x 50 reps with plate OH
Yoga/Mobility
Wrists
Warm-up
8min Fr. Sq. (No Measure)
8 minute warm up w/ PVC
20 Pass thru’s
10 reverse hand Down Dogs
5 Front Squats
Weightlifting
Front Squat (1 x 2)
Find new 2 Rep Max
WOD
10/7/15 (AMRAP – Rounds and Reps)
12 Min AMRAP
400 M Run
10 Med Ball Cleans
10 Box Jumps
10 Wall Balls
Rx:20 lb.ball/24″ 14lb. ball/20″
Rx+:20 lb. ball/ 30″ 20lb. ball/ 24″
Out’s
With an empty bar, static lunges 15/leg
Superhero Training
Yoga/Mobility
Couch stretch
Skill/Strength
Back Squat (5 x 5 )
Back squat on a box 12-14″
Kettlebell Lunges (3 x 8)
8 PER leg with 2 Kettlebells
Gymnastics
Wall Walks
Starting in the push-up position walk your feet up the wall and your chest as close to the wall as possible.
Use 10 minutes to do 10 wall walks with a pushup at the bottom
WOD
10/7/15 SH (AMRAP – Rounds and Reps)
15 MIN EMOM
MIN 0- 10 back squats @ 40% of 1 RM
Min 1- 20 jump lunges (r/l = 1)
Min 2- 10 SDLHP with KB
Rx: 62/44