Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
Foam Roll Lats…not napping
Warm-up
Thruster Warm up (No Measure)
2 rounds w/ only a bar
5 Deadlifts
5 DL w/ High Pull
5 Power Cleans
5 Overhead Press
5 Front Squats
5 Thrusters
Skill/Strength
Deadlift (1×5)
WOD
4/2/2015 (Element/Legs) (Weight)
14 Minute ETMOM (Every Two Minutes on the Minute)
10 Thrusters
Increasing in weight every 2 minutes
Score is heaviest weight completed for 10 reps
Scaled:
Start with any bar
RX:
Start with 45/35
RX+:
Start with 55/45
Superhero Training
Weightlifting
Bench Press (5×5)
Your sets of 5 can be at different weights. EG. 110×5, 115×5, 120×5
Back Squat (5×5)
Your sets of 5 can be at different weights. EG. 110×5, 115×5, 120×5