Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
Calf Stretch on lowered J-Cup
Couch Stretch
Warm-up
Pistol Warm-up (No Measure)
3 Rounds holing band overhead
10 Forward Lunges
10 Lunges w/ back foot flat
10 Reverse Lunges
10 Air Squats
Skill/Strength
50 Pistols for Time (Time)
WOD
Superhero Training
Gymnastics
Rx’d work:
5 rounds for quality
accumulate 1 min of handstand – wall or freestanding
10 strict barbell presses @65% bw
10 hollow to superman rocks
Scaled work:
5 rounds for quality
accumulate 1 min in handstand (off box/one leg up)
10 strict barbell presses 50% bw
10 hollow to superman rocks
Hollow to Superman Rocks:
https://www.youtube.com/watch?v=okkc07gIzOY