Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
2 Minutes of Pigeon Each Side
Warm-up
KB/Cardio Warm-Up (No Measure)
8 Minute Intervals
1. Jump Rope
2. Air Squats
3. KB or DB DL w/ High Pull
4. KB or DB Snatch
Repeat
Skill/Strength
Planks ME ( Max Effort Set then rest 30-60 Seconds.)
3 Sets of Max Effort Planks High or Low.
RX+: TRX Straps or Rings
Accumulate 5 Minutes of Planks or 3 Sets of Max Effort. Whichever comes LAST.
WOD
Feeding Frenzy WOD (AMRAP – Rounds and Reps)
Part 1:
10 Minute Amrap
20 KB Snatch
250M Shuttle Run
Scaled: 35/36
RX: 53/35
Part 2:
10 Minutes Max Calories on the Rower
Superhero Training
Gymnastics
Rx’d work and scaled work:
10 min emom
8-10 strict HSPU (small deficit for RX+)
8-10 strict toes to bar or scaled: hollow ball press
Hollow Ball Press:
https://www.youtube.com/watch?v=gGO7s7WalKQ&feature=youtu.be