Fitness Heroics – CrossFit Epically Awesome
In’s
3 x 15 pushups
Yoga/Mobility
Pec minor with ball
Warm-up
Animal Kingdom Warm Up (No Measure)
6 Minute AMSAP
Bear Crawl
Crab Walk
Duck Walk
Lion King Lunges
Skill/Strength
Close Grip Bench Press (5 x 5 )
Hands inside shoulder width.
WOD
11/28/15 (AMRAP – Reps)
Complete each station for 1 min then move to the next without rest. There is a 1 minute station of rest built in. Score is like FGB. Keep track of a running score per round then add it up at the end for a total number of reps completed.
3 rounds (18 Min)
Push Jerks
Toes-2-Bar
Box Jumps (24″/20″)
KB Swings OH
Sit ups
REST
Rx:85/65; 53/35
Rx+:105/75; 62/44
Out’s
quad smash
Superhero Training
Yoga/Mobility
lat stretch
Skill/Strength
Weightlifting
Snatch Balance (5 x 3)
Gymnastics
Muscle-ups (3 x ME)
WOD
11/28/15SH (Time)
5 rounds for time
30 DU or 90 Singles
10 Pull ups
10 OH squats from rack
Rx:115/85
Rx+:135/95