Fitness Heroics – CrossFit Epically Awesome
In’s
dumbbell fly on bench 3 x 10
Yoga/Mobility
pec stretch with bands
Warm-up
Bench Cardio (No Measure)
3 Rounds
10 Bench Press
5 Inch Worm Push-ups
10 burpees
10 OH Press with Band
Skill/Strength
Bench Press (1 x 5 RM )
WOD
Cardio- 11/2/16 (Time)
For time
500 M row
50 Sit ups
400 M row
40 Hanging Leg Raise
300 M Row
30 Burpees
200 M Row
20 Box Jumps
100 M Row
10 HSPU or 5 wall walks
Rx: 24″/20″
Rx+: 24″/20″ holding stick overhead; TTB; HSPU
Running substitute
600 M- out the gate to the left
500 M- run the 400 then to the telephone pole just past our entrance and back in.
400 M- to the stop sign
300 M- to the main entrance to the funeral home.
200 M- Over the crosswalk
Out’s
3 x 20 UB kettlebell swings
Superhero Training
Yoga/Mobility
lat stretch with band
Skill/Strength
Push Press (5 x 2 @ 85% 1 RM PP )
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
WOD
11/2/16 SH (Time)
4 rounds for time
500 M row
15 Push press
Rx: 95/75
Rx+: 135/95