Fitness Heroics – CrossFit Epically Awesome
In’s
x press with band x 15 reps
Yoga/Mobility
stretch shoulders with band
Warm-up
Jerk Warm-Up (No Measure)
3 Rounds w/ Bar
5 Burpees
5 Strict Press
5 Push Press
5 Push or Split Jerk
Skill/Strength
Push Jerk (5 x 3)
@70-75% of1 RM Split Jerk
WOD
12/17/16 (AMRAP – Rounds and Reps)
10 Rounds for time
10 wall balls
10 Push-ups
10 squat Cleans
10 Sit ups
Rx:95/75
Rx+:105/85
Out’s
hold a plank for 3 x 1 min intervals with 30 seconds rest
Superhero Training
Yoga/Mobility
foam roll IT band
Skill/Strength
Single Leg KB Deadlift (3 x 8 / leg)
perform a single leg deadlift with one KB
Gymnastics
Strict Toes-To-Bar (3 x ME)
WOD
12/16/15 SH (Time)
30-20-10
Cal row
deadlifts
Rx:183/135
Rx+: 225/155