Fitness Heroics – CrossFit Epically Awesome
In’s
50 sit ups
Yoga/Mobility
stretch lats with band
Warm-up
9 Min Int (No Measure)
3 rounds of 1 minute intervals
High Knees
Up-Downs (Burpees w/o push-up)
Down Dog OR Forward Fold
Skill/Strength
11/24/15 Skill (AMRAP – Rounds and Reps)
10 Min EMOM
4 HSPU on every minute
Rx: HSPU with 25# plates and 1 Abmat
Rx+: deficit with 45# plates
WOD
11/24/15 WOD (AMRAP – Rounds and Reps)
20 Min EMOM
Even: Calorie row
Odd: 10 x Sumo deadlift High pull (bar)
Rx:15 cals/10 cals; 95/75
Rx+:18 cals/13 cals; 115/85
Out’s
stretch glutes
Superhero Training
Yoga/Mobility
foam roll lats
Skill/Strength
Weightlifting
Dumbbell Press Standing (3 x 10 )
Using 2 dumbbells, perform a standing press to overhead.
Gymnastics
Hand Stand Hold (3 x ME)
Kick up to a wall if needed and find balance into a free standing handstand. If you can do one without the wall practice holding it for as long as possible.
WOD
10/24/15 SH (AMRAP – Rounds and Reps)
4 rounds
Against a 2 Min clock perform
10 reverse lunges with bar on back
10 push press with bar
Rx:95/75
Rx+:115/85
Record total number of rounds and reps after 4 rounds are completed