Fitness Heroics – CrossFit Epically Awesome
In’s
50 OH squats with PVC pipe
Yoga/Mobility
bar stretch for shoulders
Warm-up
6 min Gymnastics (No Measure)
6 minute warm-up of
Bear Crawl w/ straight arms
Broad Jumps
Inch Worm
Duck Walk
All exercises are the length of the gym.
Weightlifting
Stiff Leg Deadlifts (3 x 5)
Knees stay slightly bent with back perfectly flat. Pulling from your hamstrings and glutes, lift a bar from the ground to a fully stand position.
WOD
11/7/15 (Time)
21-15-9
deadlifts
400m run
pull ups
Rx:185/135
Rx+:225/155
Out’s
stretch glutes
Superhero Training
Yoga/Mobility
shoulders with band
Skill/Strength
Weightlifting
Shoulder Press (5 x 5)
Gymnastics
Clapping Push up (3 x ME)
WOD
11/7/15 SH (Time)
3 rounds
30 air squats
25 sit ups
20 push ups
15 pull ups
Rx: butterfly or kipping pull ups
Rx+: strict or Chest -2-bar