Fitness Heroics – CrossFit Epically Awesome
In’s
3 x 12 jump squats
Yoga/Mobility
1 min x walk with band for glute activation 30 sec to right, 30 sec to left
1 min split stretch
Leg Warm up (No Measure)
6 Min Warm up
10 goblet squats with KB
10 side to side lunges with KB
10 stiff leg deadlifts with KB
30 sec bottom of the squat hold (no weight)
Skill/Strength
Weightlifting
Back Squat (5 x 5 1 sec pause at bottom )
70% of 1 RM
WOD
12/7/15 (Time)
For time
20 Back Squats
30 KB swings (eye level)
100 DU or 300 Singles
30 KB swings (eye level)
20 Back Squats
Rx:40% 1RM; 53/35
Rx+: 50 % 1 RM ;62/44
Out’s
3 x 10 box jump rebound practice
Superhero Training
Skill/Strength
Weightlifting
OH Forward Lunges (3 x 8 /leg)
Gymnastics
Inverted Ring Rows (3 x ME)
WOD
12/07/15 SH (AMRAP – Rounds and Reps)
12 Min EMOM
Even: 15 Wall Balls
Odd: 12 Burpees
Rx:20/14
Rx+:20/14 Reverse wall ball