Fitness Heroics – CrossFit
Yoga/Mobility
-Forearms/Biceps
Warm-up
10 min AMSAP (General) (No Measure)
10 minute AMSAP
(As Many Stretches As Possible)
Run to racetrack and back
14 Pass throughs w/ band
Perfect Stretch down gym
Gymnastics
OPTIONS GALORE!
Ring Rows (3x Max Effort)
Pull-ups (3x Max Effort)
Muscle-ups (3x Max Effort)
Bar Muscle-ups (3x Max Effort)
WOD
1/10/2015 (Time)
21-15-9
Deadlifts @ 50% 1 Rep Max
Pull-ups
RX+:
Chest-2-Bar Pull-ups
Deadlift, 55% 1 Rep Max
Me: Are you kidding me?!?!
Alter Ego ME: No I am not “jk’ing you.” Grow up Grant.
ME: NEVERRRRRRR!!! (diving roll to PVC pipes and start tossing them like spears at Alter Ego ME)
Alter Ego ME: PVC PIPES MY ONLY WEAKNESS! How did you know?
ME: Cause I know everything there is to know about you.
Alter Ego ME: bleh (thats a death bleh)
Triumphant music begins to play and in walks Jennifer Lawerence, slaps me in the face and I get back to being Batman.
THE END
PS 12 minute cap
Cash Out
Izzy Strong (Time)
100 Back Squats, 25% 1 Rep Max
I suggest doing 10 sets of 10.
RX+: 35% 1 Rep Max