Fitness Heroics – CrossFit
Yoga/Mobility
-Upright Titanic/Full Nelson
…Rose is pissed
Warm-up
Shoulder 10min AMSAP (No Measure)
Inch Worm Down Gym
Burpee Broad Jumps down gym
20 Pass throughs
Weightlifting
Push Press (6-4-3-3-2-2-1-1-1)
Push Press (5×10)
WOD
Alien vs Pressator (Time)
20-15-10-5
Scaled:
Push Press, @ 50% 1 Rep Max
Assisted Dips
Push ups from knees
RX:
Push Press, @ 50% 1 Rep Max
Ring Dips
Push-ups
RX+:
Push Press, @ 60% 1 Rep Max
Ring Dips (1 Muscle Up to start dips)
Push-ups w/ feet on a 45lb plate
Cash Out
Accumulate 3 minutes of holding a dip position, hands rotated out.