Fitness Heroics – CrossFit
Yoga/Mobility
-Wrist Warmups
Warm-up
Junk Yard Dog (No Measure)
Junk Yard Dog
10 Jumps over partner
10 Over unders w partner
Weightlifting
Front Squat (10-8-6-3-3-3)
WOD
1/12/2015 (AMRAP – Rounds and Reps)
15 minute EMOM
(Every Minute on the Minute)
0:00-1:00
10 Front Squats @ 25% OF 3 Rep Max
1:00-2:00
20 Lunges
2:00-3:00
KB Swings, 53/35
Repeating until 15 minutes is reached. EMOM ends on 15, last reps you do are during the 14th minute.
RX+:
Front Squats @ 35% 3 RM
Front Rack Lunges, with same weight
Overhead KB Swings, 62/44
Cash Out
40 Pistols