Fitness Heroics – CrossFit Epically Awesome
In’s
20 walking lunges/ leg with OH plate hold
Yoga/Mobility
couch stretch
Warm-up
Robin (No Measure)
2 Rounds
Perfect Stretch (Length of gym)
Burpee broad jumps (length of gym
THEN…
2 Rounds
10 Air Squats
Skip (Length of gym)
Inch worm (Down gym)
Skill/Strength
Burpee Pull Ups (Time)
75 burpee pull ups for time
* 12 min time cap*
Rx: any scaled or modified burpee pull ups
Rx+: burpee pull ups with chin over the bar
WOD
11/17/15 (Time)
For time
100 walking lunge steps (total reps)
800 M run
100 Air squats
400 M run
100 sit ups
Rx: no weight
Rx+: weighted lunges 45/35 using bar
20 min time cap
Out’s
quad smash
Superhero Training
Yoga/Mobility
bar stretch for shoulders
Skill/Strength
Weightlifting
Hang Clean (5×2)
Gymnastics
Bar Muscle-ups (3 x ME)
WOD
11/17/15 SH (Time)
4 rounds for time
12 single arm swings KB
10 Pull ups
8 Single arm KB squat with high pulls
6 over the box jumps
Rx:44/26 ; 24″/20″
Rx+:53/35; 30″/24″