Fitness Heroics – CrossFit Epically Awesome
In’s
200 singles of jump rope
Yoga/Mobility
roll traps with bar
Warm-up
Thruster Warm up (No Measure)
2 rounds w/ only a bar
5 Deadlifts
5 DL w/ High Pull
5 Power Cleans
5 Overhead Press
5 Front Squats
5 Thrusters
Skill/Strength
Farmer Carry with Deadlift (Time)
For time with a 15 Min Cap
400 M Farmer Carry with 3 Deadlifts every 20 Steps.
Rx:53/35 (2 KB )
Rx+: 62/44 (2 KB)
WOD
11/30/15 (Time)
Revenge of the CLUSTERS !
10 Clusters
Run 200m
9 Clusters
Run 200m
8 Clusters
Run 200m
7 Clusters
Run 200m
6 Clusters
Run 200m
*THE RUN IS NOW DU OR SINGLES*
5 Clusters
25 DU or 75 Singles
4 Clusters
25 DU or 75 Singles
3 Clusters
25 DU or 75 Singles
2 Clusters
25 DU or 75 Singles
1 Clusters
25 DU or 75 Singles
Rx:85/55; singles or DU
Rx+:95/65; DU only
Out’s
foam roll lats
Superhero Training
Yoga/Mobility
stretch glutes/ hamstrings
Skill/Strength
Weightlifting
Single Arm KB Bent Row (3 x10)
Pendlay or Bent Row w/ KB and 1 arm
Use a bench
Gymnastics
Rope Climb (3 x 3)
do 3 sets of 3 rope climbs
WOD
11/30/15 (Time)
For time
18-15-12-9-6
KB swing EYE level
Knees to elbows
Goblet squat
Box Jumps
Rx: 53/35; 24″/20″
Rx+: 62/44; 30″24″