Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
Upright Titanic Full Nelson
Warm-up
BW General Warm up (No Measure)
2 Rounds
1 min of each
-Forward lunges
-Inch Worm Pushups
-Burpees
-Air squats
-Jump Squats
Skill/Strength
Bent Over Row (3×8)
WOD
ME HSPU (AMRAP – Reps)
16 minute cap
2 Rounds of
50 Wall Ball
25 Knees-2-Elbows
Then with the remaining time…
Max Effort Handstand Push-ups
RX: 20/14
RX+: 30/20, 6 inch deficit
Superhero Training
Gymnastics
Rx’d work:
8 minute AMRAP of
4 strict HSPU *rx+ = do them freestanding!
6 strict knees to elbows (get knees to elbows, not armpit)
80ft handstand walk
Scaled work:
8 minute AMRAP of
4 strict HSPU (off box)
6 strict knees to elbows (can do laying on floor holding pole)
8 plate walks
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.