1/09/2017

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Dragon Pose

-4 Minutes each side

Warm-up

CrossFit Warm-up 2 (No Measure)

3 Rounds 10-15 Reps of:

Pass thru’s w/ PVC

Overhead Squats w/ PVC

Sit-ups

Inch Worms

Push-ups

Bar War Spins

WOD

12 Minute Cap.

Complete Diane as fast as possible. Then with the remainder of your time do as many push-ups as possible.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Push-ups

Skill/Strength

Back Squat (5×5)

Superhero Training

Deadlift (1×5)

Bench Press (5×5)