Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
KB Overhead Stability
Warm-up
Gymnastics Warm-up (No Measure)
1 Minute Intervals
-Narrow Stance Air Squats
-Close Grip Inch Worm Push ups
-Hollow Body Hold
-Lunges
-Inch Worm into Down Dog
Skill/Strength
Pull-ups (3xME)
All Strict Pull-ups. Put in total number as 1 set and each set in the comments.
WOD
Superhero Training
Gymnastics
Rest as needed between sets.
Rx’d work:
3×10 wall walks – chest and belly to wall
4x20ft walking along wall (moving side to side)
5×10 handstand pops with the band
Scaled work:
3×10 wall walks (maintain hollow position & go 45-65 degrees)
4×2 around the worlds off box
5×10 handstand band pops (try to stay hollow and reach 45-degree angle)
Handstand Pops:
https://www.youtube.com/watch?v=6Jy5HfVdkL8&feature=youtu.be
Program was made by Pamela Gagnon.
EDITOR’S NOTE: Pamela Gagnon was introduced to CrossFit in 2010 and recently finished eighth at the CrossFit Games Masters Division. Pamela has made Regionals as an individual for four consecutive years. She coaches at Rising CrossFit Ballantyne in Charlotte, North Carolina and travels the world as a Lead Coach for CrossFit Gymnastics Certifications with Jeff Tucker. As a busy mother and wife, she feels lucky to be able to coach, train, and do gymnastics into her forties.