Fitness Heroics – CrossFit Epically Awesome
In’s
50 leg lifts
Yoga/Mobility
roll IT bands
Warm-up
Warm Up 4 (No Measure)
2 Rounds
20 Double unders or 60 Single jumps
10 lunges
10 air squats
Skill/Strength
Good Mornings (3×8)
12 Minutes to complete. Do 1 warm up set and find a working weight. Focus on form not speed. Utilize the glutes and hamstrings not the back for movement.
WOD
11/3/15 (Time)
Build on Me !
For Time
250 M row
25 DU
250 M row
25 DU
25 Kettlebell swings OH
250 M row
25 DU
25 Kettlebell swings OH
25 Box Jumps
250 M row
25 DU
25 Kettlebell swings OH
25 Box Jumps
25 Pull ups
250 M row to finish !
Rx: singles or DU, 53/35KB; 24″/20″; any scale pull ups
Rx+: DU; 62/44KB; 30″/24″, strict, kip, or butterfly
Out’s
quad smash
Superhero Training
Yoga/Mobility
split stretch
Skill/Strength
Weightlifting
Hang Power Clean (5 x 2)
Gymnastics
False Grip Pull-Ups (3 x ME)
Must maintain a false grip thru Max Effort Pull-ups.
WOD
11/3/15 SH (AMRAP – Rounds and Reps)
15 Min EMOM
Min 0- 5x Hang Power Cleans
Min 1- 20 AbMat Sit-ups
Min 2- 12 Box Jumps
Rx: 70% of weight used today 24″/20″
Rx+: 80% of weight used today 30″/24″