Fitness Heroics – CrossFit Epically Awesome
In’s
30 toes-2-bar
Yoga/Mobility
Pec minor
Warm-up
Cardio Warmup (No Measure)
Row/Run/Stairs/Jump Rope for 10 minutes
Skill/Strength
Bench Press (5 x 5 )
WOD
11/16/15 (AMRAP – Rounds and Reps)
13 Min AMRAP
5 burpee box jumps
7 Kettlebell Sumo deadlift w/high pull
9 Toes-2-bar
Rx:24″/20″; 62/44
Rx+:30″/24″; 2×44/ 1×53 or 62 (GOHAM)
Out’s
3 x 10 reverse push press
Superhero Training
Yoga/Mobility
stretch shoulders/ chest with band
Skill/Strength
Weightlifting
Push Press (3×5)
Gymnastics
Ring Push-ups (3 x ME)
WOD
11/16/15 SH (Time)
3 rounds for time
250 M row
10 burpees
15 KB OH swings
20 jump squats
25 Sit ups
Rx: 53/35
Rx+: 62/44